0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-36:00 Strength
36:00-46:00 Transition to WOD
46:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
PVC Pass Throughs
PVC Around the Worlds
PVC Lat Stretch
PVC Good Mornings
PVC Overhead Squats
Specific Warm-up
6 Muscle Snatch @40%
6 Overhead Squats
4 Power Snatch @50%
4 Overhead Squats
2 Power Snatch @60%
2 Overhead Squats
Strength
Snatch (Power or Squat) 3x2 @70-75%, 5x1 @75-80%
Ring Rows 8x8
FOCUS:
We continue our pattern of alternating our overhead movements, let’s get some snatch work in today
Member choice on Power Snatch or Squat Snatch
Remember, the lower you go on Ring Rows the more difficult they are, find something challenging for 8 reps to not only build back strength but also balance out overhead/pulling for shoulder health
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Do both movements every 2 minutes for 16 minutes
NO BARBELL OPTION:
Double DB Bench Press 8x4 in place of Push Press
Keep the KB Gorilla Rows, 8x4
Reps dropped on DB Bench and Rows from last week, try to increase weight
Work/Rest Ratio: Alt. EMOM 16: M1: Bench, M2: Rows
WOD Prep
3 Rounds
6 Pull-ups
6 Overhead Squats
WOD:
For Time
10 Pull-ups
10 Overhead Squats @95/65
9 Pull-ups
9 Overhead Squats @95/65
8 Pull-ups
8 Overhead Squats @95/65
7,6,5,4,3,2,1
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Push and pray
Decreasing reps should allow you to keep moving at a good pace
STRATEGY:
Break in the rounds of 10 down to 7 if that helps you stay more consistent on Pull-ups
Unbroken on Overhead Squats
“MURPH MENTALITY” MODIFICATION OPTION:
For those that can do Pull-ups, but they high rep will severely slow them down or force them to scale then try this different format
11 Rounds For Time: 5 Pull-ups and 5 Overhead Squats…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 Pull-up reps and practice stringing more together in a WOD
MOBILITY ISSUES:
If someone’s mobility will severely limit the weight they can use then I would stick with the prescribed weight or a little higher and do Front Squats
BEGINNER: KB Upright Rows, KB Goblet Squats
SCALED: Banded/Jumping Pull-ups, 75/55…or Murph Mentality Modification
Rx+: 115/80
Comp: Chest to Bar, 135/95