0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-48:00 Transition to WOD
48:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Up Dog to Child’s Pose
Thread the Needle
Plank Up Downs
Specific Warm-up
2-3 Rounds
2 Pause Push Press + 2 Push Press
6-10 Barbell Bent Over Rows
*empty barbell or light weight
Strength
Push Press Complex: 6 sets, Pause Push Press + Push Press
Single DB/KB Knee Supported Rows 6x12 (6 each arm)
FOCUS:
Working on position and bracing core for the push press to become efficient with driving into the ground to get momentum into the barbell
Balancing push/pull ratio for shoulder health
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Every 2:30 for 16 minutes complete both movements
WOD Prep
2-3 Rounds
7 Pull-ups
6 Box Jump Overs
WOD:
5,10,15,10,5 of
Pull-ups
Box Jump Overs @24/20”
SCORE: Time
PACE GOAL: 5:00-7:00
FEEL:
Zero to 💯
Muscle Burn and High Heart Rate
STRATEGY:
Unbroken on Pull-ups as long as possible, this could also be a good day to level up on Pull-ups (try a harder version)
Steady pace on the BJO
BEGINNER: Ring Rows, 16/12” or stacked rubber plates, find something to jump on and off
SCALED: Jumping/Banded Pull-ups, 20/16”
Rx+: Chest to Bar, 30/24”
COMP: Chest to Bar must be unbroken, 30/24”