0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
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
Thread the Needle
Up Dog to Down Dog
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
30 seconds Side Plank (15 seconds each side)
Strength
Push Press: 3x3 @75%, 3x2 @80%
KB Gorilla Rows 6x6
FOCUS:
Heavy overhead press with some horizontal pulling to balance out push/pull for shoulder health
OPEN TIME OPTION:
15 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 15 minutes
NO BARBELL OPTION:
Double DB Bench Press 6x6 in place of Push Press
Keep the KB Gorilla Rows
Reps dropped on DB Bench from last week, try to increase weight
WOD Prep
3 Rounds
8 Single DB Hang Clean & Jerks
6 Toes to Bar
WOD:
22-18-14 of
Single DB Hang Clean & Jerks @50/35
Toes to Bar
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Push and pray
Grip and heart rate will be the limiting factors
STRATEGY:
Switch hands when needed on Hang Clean & Jerks, try to stay unbroken
Break early on T2B to keep more consistent sets across all rounds
“MURPH MENTALITY” MODIFICATION OPTION:
For those that can do T2B, but they high rep will severely slow them down or force them to scale then try this different format
9 Rounds For Time: 6 Single DB Hang Clean & Jerks, 6 Toes to Bar…this is the same total reps, just a different format
Yes, this is considered a scaled score but it will allow them to do all T2B reps and practice stringing more together in a WOD
BEGINNER: 25/15, Lying Leg Raises
SCALED: 35/20, Modification option in notes or Hanging Knee Raises
Rx+: 70/50