0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Hang From Rig
Standing Groin Stretch
Ankle Mobility
Specific Warm-up
2-3 Rounds
10 Single DB Push Press (5 each arm)
10 Single DB Top Down Rows (5 each arm)
Strength
Push Press 5x3 @78-83%
Double DB Top Down Rows 5x10 (5 each arm) (VIDEO)
Renegade Rows 4x12 (6 each arm)
FOCUS:
Increasing reps and volume a bit on Push Press
Continue with a pulling movement to balance our push/pull ratio for shoulder health
Accessory work that has a push and pull
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Press, M2: Rows, Every 1:30 for 6 minutes for the Renegade Rows
WOD Prep
2-3 Rounds
20yd Front Rack Carry
8 Lateral Hops over KB
4 Alt. Pistols
WOD:
AMRAP 8
40yd KB Front Rack Carry @70/53
16 Lateral Hops over KB
8 Alt. Pistols
SCORE: Rounds + Reps
PACE GOAL: 4-6 Rounds
FEEL:
Zero to 💯
The Carry will feel like the only “rest”
STRATEGY:
KB must be in the front rack with both hands on the KB, breathe and move
Focus on being quick off the ground over the KB
Steady pace, quality reps on Pistols
BEGINNER: 35/26, Lateral Line Hops, No weight Lunges
SCALED: 53/35, Single KB Lunges
Rx+: 88/62, Wt. Pistols @35/20 DB
COMP: 106/70, Wt. Pistols @50/35 DB