0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Auxiliary Strength
20:00-32:00 Auxiliary Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog with Calf Stretch
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Samson Stretch
Inchworms
Specific Warm-up
2-3 Rounds
10 Push-ups
10 Ring Rows
20 Flutter Kicks
Auxiliary Strength
Double DB Bench Press 4x8
KB Gorilla Rows Rows 4x10 (5 each arm)
Lying Leg Raises 4x12
FOCUS:
Upper Body and Core Strength
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Bench, M2: Rows, M3: Leg Raises
WOD Prep
2-3 Rounds
20 second KB Hold each hand
5 Jumping/Stepping Box Get Overs
10/6 Calorie Bike
WOD:
Every 4 minutes for 12 minutes:
200m Single KB Farmer’s Carry @53/35
20 Jumping Box Get Overs @24/20”
Max Calorie Bike with remaining time
SCORE: Calories
PACE GOAL: Completing Carry and BGO in 2:30 or less
FEEL:
Legs and Lungs on 🔥
This will be tough right out of the gate, fight through the muscle burn
STRATEGY:
Switch hands as needed on the Carry
Steady pace on the BGO
Round 1 and 2, RPE of 7-8, consistent but not all out, Round 3 send it
EQUIPMENT CONSIDERATIONS:
We have running tomorrow and Saturday so I would avoid any type of Run
Ski or Row are good subs
BEGINNER: 26/18, can step over
SCALED: 35/26, can step over
Rx+: 70/53
Comp: 88/62, 30/24”