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Day 6 Week 1 of 6 Phase 1 Cycle 2

0:00-10:00 General Warm-up

10:00-16:00 Explanation of WOD and WOD Prep

16:00-18:00 Transition to WOD Prep

18:00-27:00 WOD Prep

27:00-30:00 Transition to WOD

30:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig

20-30 seconds each side Lat Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds each side Standing Groin Stretch

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

10 Single DB Curl to Press (5 each arm)

10 Single DB Lunges (5 each leg)

MANAGEMENT:

  • Good full body warm-up for the full body WOD

WOD Prep

3 Rounds

4 Strict Pull-ups

6 Shoulder to Overhead

8 Single DB Box Step-overs

10/8 Calorie Row

MANAGMENT:

  • Good opportunity to help members choose the appropriate pull-up level and with their S2OH technique

WOD

Partner AMRAP 25

8 Strict Pull-ups

12 Shoulder to Overhead @135/95

16 DB Box Step-overs @50/35, 24/20”

20/18/16 Calorie Row (male/mixed/female)

SCORE: Rounds + Reps

GOAL: 6 Rounds

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

  • Strict Pull-ups: make sure the arms get fully extending and chin gets over the bar without the help of you lower half…if you cannot do strict then do the hardest version of a pull-up that you can do…4/4, 2/2/2/2 or singles back and forth

  • Shoulder to Overhead: core braced, keep both feet flat on the ground when you dip, lockout overhead, push press or push jerk are the most efficient, if you can strict press it then it is too light…6/6 or 3/3/3/3

  • DB Box Step-overs: hold the DB wherever you want, both feet must get on top of the box before you step off the other side, you do NOT have to come to full hip extension on top of the box…8/8 or 4/4/4/4

  • Row: focus on long and strong pulls…split it in half (10/8 for mixed pairs), send it, low rep and you get rest

EQUIPMENT CONSIDERATIONS:

  • You can have some groups go in reverse order so you can share Rowers

  • Bike or Ski can be used if needed

NO BARBELL OPTION:

  • Single DB Shoulder to Overhead 12 total, 6 each arm…so 6 per person, 3 each arm…go heavy

BEGINNER: Ring Rows, 75/55, no weight on step-overs

SCALED: Hardest version of a pull-up you can do, 115/80, 35/20 and/or 20/16”

Rx+: 155/105, 70/50

Comp: 185/125, 100/70

Earlier Event: April 24
Day 5 Week 1 of 6 Phase 1 Cycle 2