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
Front Rack Stretch with PVC
PVC Lat Stretch
PVC Good Mornings
Standing Groin Stretch
Calf Stretch on Wall or Rig
Specific Warm-up
2-3 Rounds
5 Hang Clean High Pulls
5 Quick Squat Cleans
Strength
Hang Squat Cleans
3x3 @60-65% of Squat Clean Max
3x2 @70-75% of Squat Clean Max
FOCUS:
Intermediate or Beginners may do these as singles
Advanced athletes should string them together
The hang position can really help people drop under the barbell
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Every 2 minutes for 12 minutes
WOD Prep
3 Rounds
1 Rope Climb
100m Run
WOD:
For Time
12 Rope Cliimbs
1 mile Run
*break it up however you want
SCORE: Time
PACE GOAL: 11:00-13:00
FEEL:
Cardio is Hardio
Rope Climbs will start to be more difficult as the workout progresses
STRATEGY:
2 rounds of 6 Rope Climbs and 800m or 4 rounds of 3 Rope Climbs and 400m
Find a strategy that allows you to move consistently
WEATHER CONSIDERATIONS:
We have bike in the workout tomorrow so it would be best to do a 2,000/1,600m Row or Ski of weather is bad
ROPE CLIMB MODIFICATION OPTIONS:
1/2 or 3/4 Rope Climbs
48 MB Slams
48 Plate Ground to Overhead
48 Sandbag Ground to Over Shoulder
BEGINNER: Choose a modification from the list, 800m Run
SCALED: Choose a modification from the list
Rx+: must be straight through
Comp: Legless, must be straight through