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
Wall Scap Slides
Up Dog to Child’s Pose
Straight Arm Bicep/Shoulder Stretch on Rig
Hang From Rig
Specific Warm-up
3 Rounds
10 Single DB Strict Press (5 each arm)
10 Single DB Reverse Flys + 10 Single DB Rows (5 each arm)
Strength
Strict Press
3x5 @70-75%
3x3 @77-82%
Pull Complex: 6 sets
6 Double DB Reverse Flys + 6 Double DB Bent Over Rows
FOCUS:
We will stay low rep for the most part in this cycle and build towards a 1-rep max in Week 6
OPEN TIME OPTION
16 minutes
CONTROLLED TIME OPTION
Alt between press and pull complex every 1:20, use the interval timer
WOD Prep
2-3 Rounds
1 Rope Climb
6 Alt. DB Snatch
WOD:
6 Rounds For Time
1 Rope Climb
10 Alt. DB Snatch @50/35
SCORE: Time
PACE GOAL: 7:00-9:00
FEEL:
Zero to 100
There is no pacing, send it
STRATEGY:
Get your foot clamp high to be efficient on the rope climbs
Unbroken every round on the DB Snatch
ROPE CLIMB MODIFICATION:
If you don’t have enough ropes or choose not to do them then replace it will 10 Plate Overhead Sit-ups (VIDEO)
BEGINNER: 10 Plate Overhead Sit-ups, 25/15
SCALED: Half or 3/4 Rope Climb or 10 Plate Overhead Sit-ups, 35/20
Rx+: Legless, 70/50
COMP: Legless, 100/70
March Madness