0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-34:00 WOD
34:00-45:00 Transition to Accessory Work
45:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hang From Rig
Up Dog to Child’s Pose
Lying Hamstring Stretch
Lying Quad Stretch
Thread the needle
WOD Prep
2-3 Rounds
Full or Half Rope Climb
20yd Front Rack Carry
6 Alt. DB Snatch
WOD:
AMRAP 14
1 Rope Climb
40yd DB Front Rack Carry @50/35
10 Alt. DB Snatch @50/35
SCORE: Rounds + Reps
PACE GOAL: 6-8 Rounds
FEEL:
Grunt work
Grip and core fatigue
STRATEGY:
Be efficient with your foot clamp
Breathe and move on the carry…both hands must be on the DB and in must remain in the front rack
Unbroken on the DB
ROPE CLIMB MODIFICATIONS:
If you do not have enough ropes or choose not to use them then you can do 10 Lying Leg Raises or 10 MB Slams
BEGINNER: Rope Pull/10 Lying Leg Raises/10 MB Slams, 25/15
SCALED: Rope Pull/10 Lying Leg Raises/10 MB Slams, 35/20
Rx+: 70/50
COMP: Legless, 100/70 on the carry, 70/50 for Snatch
Accessory Work
Barbell Curls 5x8
Inverted Rows 5x12 (VIDEO)
FOCUS:
Bicep and Tricep work
Reps dropped on curls, try to increase weight
Reps increased on inverted rows
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Curls, M2: Rows