0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
58:00-60:00 Cool-down
General Warm-up
3 rounds
Hang from Rig
Straight Arm Bicep/Shoulder Stretch on Rig
Lat Stretch on Rig
Thread the Needle
Child’s Pose
Specific Warm-up
3 Rounds
10 Single Arm DB Push Press (5 each arm)
2 Pull-up Negatives or 10 Single Arm DB Bent Over Rows (5 each arm)
Strength
Push Press 1-rep max
Weighted Strict Pull-up 1-rep max
FOCUS:
Beat those PRs!!
Good time for those who don’t yet have a pull-up, but are close to try and get one
PULL-UP MODIFICATION:
Snatch Grip Bent Over Row is the Strength Marker for pull-ups. If you can do 1 rep in a very strict fashion at 75-80% of your bodyweight then you should have the strength to do a pull-up. This would be a good time to test this for those who cannot yet get a strict pull-up
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Continue to warm-up for 1-rep max and 1-rep max attempts, M2: Weighted Strict Pull-up
WOD Prep
3 Rounds
6 Toes to Bar
4 Power Snatch
6 AbMat Sit-ups
4 Alt. DB Snatch
WOD:
AMRAP 12
12 Toes to Bar
6 Power Snatch @115/80
12 AbMat Sit-ups
6 Alt. DB Snatch @70/50
SCORE: Rounds + Reps
PACE GOAL: 4-5 Rounds
FEEL:
Grindin’ All My Life
This high skill workout, Toes to Bar, Snatch and Heavy DB Snatch will be challenging to keep locked in for the duration
The sit-ups will allow some recovery but also further fatigue your core
STRATEGY:
Try to keep T2B to two sets or less
Steady singles on Snatch and Sit-ups
You will never use a heavier weight in a workout if you don’t use a heavier weight in a workout. Big focus on using your legs and dropping under the DB
Remember there are weights in between levels, choose what will challenge you
BEGINNER: Lying Straight Leg Raises, 45/35, 35/20
SCALED: Hanging Straight Leg Raises, 95/65, 50/35
Rx+: 135/95