0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Child’s Pose
Wall/Bench Quad Stretch
Face the Wall Squats
Specific Warm-up
3 Rounds
3 Empty Barbell Back Squats + 3 Empty Barbell Squat Jumps
20 Flutter Kicks
Strength
Back Squat 5x3 @78-83%
FOCUS:
Increasing reps and volume slightly this week
Quality reps with good depth
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for 12:30 minutes
WOD Prep
2-3 Rounds
4 Handstand Push-ups
4 Sumo Deadlift High Pulls
100m Jog
WOD:
7 Rounds For Time
7 Handstand Push-ups
7 Sumo Deadlift High Pulls @75/55
100m Run
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Interval Muscle Burn
Two movements that will cause muscle fatigue, run to breathe and recover
STRATEGY:
Unbroken as long as possible on HSPU and SDLHP
Steady pace to breathe and move on the run
BEGINNER: Push-ups, KB Sumo Deadlift High Pulls @35/26
SCALED: Modified HSPU or Double DB Strict Press, KB Sumo Deadlift High Pulls @53/35
Rx+: Deficit HSPU @4/2“, 95/65
COMP: Strict HSPU, 115/80