0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Lat Stretch
Inchworms
Specific Warm-up
2-3 Rounds
10 Empty Barbell Strict or Push Press
10 Empty Barbell Snatch Grip Bent Over Rows
Strength
Push Press 1-rep Max
Snatch Grip Barbell Bent Over Row 1-rep Max
FOCUS:
Push Press: Dip and drive, make sure to not redip when the weight gets heavy
Snatch Grip Bent Over Row: Chest parallel to the ground, keep this very strict, no hitching…for those that cannot yet do pull-ups this is a good test to see how close they are. If they can do 75-80% of their bodyweight for 1-rep then they should have the strength to do a pull-up
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
7 minutes for Push Press, 1 minute transition, 7 minutes for Snatch Grip Bent Over Rows
WOD Prep
2-3 Rounds
6 MB Sit-ups
5 Inverted Rows
4 Bear Crawl Under MB over barbell
WOD:
5 Rounds For Time
15 MB Sit-ups @20/14
12 Inverted Rows (VIDEO)
9 Bear Crawl Under/MB Over
SCORE: Time
PACE GOAL: 10:00-12:00
MOVEMENT DESCRIPTION: Bear Crawl Under/MB Over
Place the barbell at waist height
Bear Crawl under barbell, drop MB over, Bear Crawl back under barbell, drop MB over
If you have enough sandbags this would be the time to use them
FEEL:
Grunt Work
Solid breathe and move work to balance out all the testing this week
STRATEGY:
Steady pace on the Sit-ups
Make sure your whole body moves as a unit on the Inverted Rows and your chest gets all the way to the bar
Steady pace on the Bear Crawl under, MB over barbell
BEGINNER: 10/8
SCALED: 14/10
Rx+: 30/24