0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Walking Hip Openers
Samson Stretch
Standing Quad Stretch
Inchworms
Infant Squats
Specific Warm-up
3 Rounds
6 Double KB Front Squats
12 Lying Leg Raises
Strength
Front Squat 5x6 @70-75%
FOCUS:
In this phase we will work on building strength endurance through using mid to high rep ranges and some low rep tempo work to increase time under tension
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2:30 for the five sets, this will have you doing your last set at the 10:00 mark
WOD Prep
2-3 Rounds
20yd KB Front Rack Carry (10yd zones)
10 Single Arm KB Swings
10 Double Unders/Plate Hops/Single Unders
WOD:
4 Rounds For Time
100m Single KB Carry @53/35
20 Single Arm KB Swings
100m Single KB Carry
40 Double Unders
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Grunt work grind
Grip fatigue will set in on the back half
STRATEGY:
Carry the KB however you want
Switch hands as needed
Unbroken on the Dubs
BEGINNER: 26/18, Line Hops
SCALED: 35/26, 40 Plate Hops or 50 Single Unders
Rx+: 70/53