0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Flex Friday
20:00-35:00 Flex Friday
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Straight Arm Bicep/Shoulder Stretch on Rig
Standing Tricep Stretch
Lat Stretch on Rig
Forearm Stretch
Arm Circles 10/10/10 (forward/backward/side to side)
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
20 second Hang from Rig
Flex Friday
Double DB Alt. Curls 5x12 (6 each arm)
Single DB Tricep Kickbacks 5x12 (6 each arm)
Seated Barbell Wrist Curls 5x20 @empty barbell
FOCUS:
Beach muscles…preparing for summer :)
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM: M1: Curls, M2: Kickbacks, M3 Wrist Curls
WOD Prep
3 Rounds
10 Wall Balls
5 Hang Power Cleans
WOD:
Every 2 minutes for 10 minutes
15 Unbroken Wall Balls @20/14
15, 12, 9, 6, 3 Unbroken Hang Power Cleans @heaviest weight you can with good technique for each rep range
*Round 1: 15 Unbroken Hang Power Cleans, Round 2: 12 Unbroken Hang Power Cleans…etc.
SCORE: Total weight lifted
PACE GOAL: N/A
FEEL:
Interval strength endurance
It should be roughly 1 minute to complete the work and 1 minute rest throughout because most likely you have to take some extra rest after Wall Balls as the Hang Power Clean weight increases
STRATEGY:
Wall Balls must be continuous
The 15-rep should be challenging, but 100% confident you can complete all unbroken, increase weight from here as reps drop
You may briefly “rest” at the hang or in the front rack while doing the Hang Power Cleans
BEGINNER: 10/8 MB Thrusters, 15 Barbell Upright Rows @45/35
SCALED: 14/10 and/or if you have to break on the Wall Balls or Hang Power Cleans
Rx+: 30/20