0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Flex Friday
20:00-35:00 Flex Friday
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hop Openers
Inverted Toe Touches
Mountain Climbers
Inchworms
Infant Squats
Specific Warm-up
3 Rounds
10 Single DB Curl to Press (5 each arm)
10 Single DB Reverse Flys (5 each arm)
Flex Friday
Barbell Curls 5x8
Ring Dips 5x10
Double DB Reverse Flys 5x12
FOCUS:
Good pump for Flex Friday pics on the gram
Scale to bench dips if needed or use The Matador if you have that attachment for you Rig
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Alt. EMOM 15: M1: Curls, M2: Dips, M3: Shrugs
WOD Prep
2-3 Rounds
10 Sit-ups
10 Single DB Hang Clean & Jerks
WOD:
2 Rounds For Time
50 AbMat Sit-ups
40 Single DB Hang Clean & Jerks @50/35
SCORE: Time
PACE GOAL: 8:00-10:00
FEEL:
Interval between muscle burn and high heart rate
Muscle burn during the sit-ups, hear rate increase during the hang clean & jerks
STRATEGY:
Steady pace on the sit-ups
Switch hands as needed on the clean & jerks, no more than two sets to do the 40 reps
BEGINNER: 30 Sit-ups, 30 Single DB Hang Clean & Jerks @25/15
SCALED: 35/20
Rx+: Hang Clean & Jerks must be unbroken