0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-47:00 Transition to WOD
47:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side)
Wall Scap Slides
Scap Pull-ups
Straight Arm Across Shoulder Stretch
Lunge and Rotate
Specific Warm-up
3 Rounds
10 Empty Barbell Bench Press
10 Empty Barbell Bent Over Rows
Strength
Bench Press 5x6 @70-75%
Gorilla Rows 5x8 (4 each arm) (VIDEO)
Renegade Rows 5x8 (4 each arm) (VIDEO)
FOCUS:
Building strength endurance with a mid rep range and accessory work
Balancing Push/Pull ratio for shoulder health
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Bench Press, M2: Rows, 1 minute transition, EMOM 5: Renegade Rows
WOD Prep
2-3 Rounds
1 Rope Climb
8 Box Jumps
WOD:
AMRAP 8
2 Rope Climbs
16 Box Jumps @24/20”
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Muscle Fatigue
Rope Climbs will be the limiting factor, there will be a little bit of carry over fatigue from the upper body strength work
STRATEGY:
Focus on getting your foot clamp high to maximize your efficiency
Steady pace on the Box Jumps
MOVEMENT MODIFICATIONS:
If you do not have enough ropes or choose not to do them, here are a few options
If you don’t have enough but want to still do them then you could start some on the box jumps and some on the rope climbs, time frames should line up
If you choose not to do them, then you could do 16 KB Upright Rows @53/35 or 8 Sumo Deadlift High Pulls @95/65
BEGINNER: Movement Modifications, 16/12”…find something to jump on, even if that is stacking plates
SCALED: Rope Pulls, Half or 3/4 Rope Climbs or any of the Movement Modifications, 20/16”
Rx+: 1 Legless, 1 Regular Rope Climb each round
COMP: Legless, 30/24”