0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Thread the Needle
Child’s Pose
Up Dog
Lunge and Rotate
Shoulder Taps
Band Pull Aparts
Specific Warm-up
3 Rounds
10 Empty Barbell Strict Press
10 Empty Barbell Bent Over Rows
Strength
Strict Press 5x2 @75-80%
Double DB Top Down Bent Over Rows 5x10 (5 each arm) (VIDEO)
FOCUS:
Back to Strict Press today, keep that stomach braced to prevent lower back arch during the press
Mixing it up with our pulling to balance out push/pull ratio for shoulder health
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Do both movements every 2:30 for 12:30 (last set beginning at the 10:00 mark)
NO BARBELL OPTION:
Double DB Strict Press 5x5
Keep the Top Down Rows
Work/Rest Ratio: Do both movements every 2:30 for 12:30 (last set beginning at the 10:00 mark)
WOD Prep
2-3 Rounds
1 Rope Climb
40yd KB Front Rack Carry
WOD:
AMRAP 12
1,2,3 Reps Repeating
Rope Climb
20yd KB Front Rack Carry @53/35
SCORE: Rounds + Reps
PACE GOAL: 3 cycles through the 1,2,3
EXECUTION:
I would do 10yd zones for the carry, should help with space needed for Rope Climbs
1 Rope Climb, 1 20yd Carry, 2 Rope Climbs, 2 20yd Carries, 3 Rope Climbs, 3 20yd Carries, then back to 1, etc…
FEEL:
Muscle Fatigue
Grip and Core on 🔥
STRATEGY:
Focus on your foot clamp getting as high as you can for efficiency
KB must be held with both hands in the front rack
ROPE CLIIMB MODIFICATION OPTIONS:
Turkish Get-up, reps 1,2,3 repeating (which is 6 reps, so make sure you do 3 per arm)
MB Slams, reps 5,10,15 repeating, carry stays at 1,2,3 repeating
KB Sumo Deadlift High Pulls, reps 5,10,15 repeating, carry stays at 1,2,3 repeating
BEGINNER: One of the modifications listed, 26/18
SCALED: Half or 3/4 Rope Climbs or Rope Pulls or on of the other modifications listed, 35/26
Rx+: 70/53
Comp: 88/82