0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Accessory Work
20:00-35:00 Accessory Work
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
20-30 seconds each side Forearm/Wrist Stretch
5 each arm Thread the Needle
20-30 seconds each way Pigeon Stretch
5 Up Dog to Down Dog (3-5 second hold in each position)
10yd Walking Lunge and Reach overhead
20 Shoulder Taps
Specific Warm-up
3 Rounds
4 Windmills with no weight (2 each side)
8 Ring Rows
Accessory Work
KB Windmills 5x4 (2 each side) (VIDEO)
Double DB Reverse Flys 5x8
Barbell Seated Wrist Curls 5x12
FOCUS:
Rotational Core Strength, Mobility and Overhead Stability on the Windmills…put the KB in the bottom hand if you cannot perform it properly in the top hand
Back Strength and keeping push/pull ratio for shoulder health with the Reverse Flys
Forearm/Grip Strength with the Wrist Curls
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 15: M1: Windmills, M2: Flys, M3: Wrist Curls
WOD Prep
2 Rounds
6 MB Slams
100yd Shuttle Run
WOD:
3 Rounds For Time
20 MB Slams @35/20
300yd Shuttle Run
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Good Mix of Muscle Burn and Heart Rate
STRATEGY:
Steady, quality reps on the Slams. Good full extension at the top, power slam down
Push the pace on the shuttle, every time you turn around accelerate
10yd zones work best in smaller spaces
WEATHER CONSIDERATIONS:
If the weather is nice then do a 300m run outside
MB SLAM MODIFICATION (if you do not have enough for a class workout)
20 V-ups or 40 Russian Twists
BEGINNER: 10
SCALED: 25/15
Rx+: 50/35