0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
PVC Front Rack Stretch
PVC Ankle Mobility
PVC Overhead Squats
WOD Prep
3 Rounds
4 Power Cleans
5 Handstand Push-ups
6 Pull-ups
2 Burpee Box Jump Overs
WOD:
Partner Every 5 minutes for 30 minutes
12 Power Cleans @bodyweight
18 Handstand Push-ups
24 Pull-ups
Max Burpee Box Jump Overs with remaining time @24/20”
SCORE: Reps
*all reps count, so each round you have 54 reps before the BBJO begin
PACE GOAL: 4:00 or less for the Cleans/HSPU/Pull-ups
FEEL:
Grindin’ All My Life
The movements will challenge your full body strength and stamina, the rest should be just enough until the later rounds to keep moving at a consistent pace
STRATEGY:
Singles back and forth on cleans
3s, 6s or 9s on HSPU
6s or 12s on Pull-ups
4s on Burpee Box Jump Overs or singles in conga line fashion
BEGINNER: 95/65, Double DB Strict Press, Ring Rows, Burpees only
SCALED: 80% of bodyweight on Cleans, Modified HSPU or Double DB Strict Press, Jumping/Banded Pull-ups, 20/16”
Rx+: Deficit HSPU @4/2”, Chest to Bar
Comp: Strict HSPU, Chest to Bar, 30/24”