0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Flex Friday
20:00-32:00 Flex Friday
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch on Rig
Standing Tricep Stretch
Thread the needle
Hip Openers
Standing Groin Stretch
Lunge and Rotate
Specific Warm-up
2-3 Rounds
20 Shoulder Taps
30 Seconds Side Plank (15 seconds each side)
Flex Friday
Ring Dips 6x6
KB Side Bends 6x8 (4 each side)
FOCUS:
Upper Body and Core Accessory Work
Modify to Bench Dips if needed
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Dips, M2: Side Bends
WOD Prep
3 Rounds
5 Pull-ups
3 Deadlift
250/200m Row
WOD:
“Pull Your Weight” Post-test
3 Rounds For Time
15 Pull-ups
12 Deadlift @bodyweight
500/400m Row
SCORE: Time
PACE GOAL: Beat your previous score
FEEL:
Retest from 7/18
Deep Burn
Grip, Posterior Chain and Lungs on 🔥
STRATEGY:
If Pull-ups will be your limiting factor then break early so you can stay consistent throughout
The Deadlift really depends on how heavy of a weight this is for you, but ultimately I would say to do as few of sets as possible, if not unbroken
RPE of 8 in Rounds 1 and 2, send it at the end
BEGINNER: Ring Rows, 135/95, 400/320m Row
SCALED: Jumping/Banded Pull-ups, 80% of your bodyweight
Rx+: Chest to Bar, 1.25 x bodyweight
COMP: Chest to Bar, 1.5 x bodyweight