0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Upper Body Strength
20:00-30:00 Upper Body Strength
30:00-40:00 Transition to WOD
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
10/10/10 Arm Circles (forward/backward/side to side
Thread the needle
Down Dog with Calf Stretch
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Specific Warm-up
3 Rounds
10 Push-ups
10 Ring Rows
Upper Body Strength
Double DB Bench Press 5x10
Double KB Top Down Rows 5x12 (6 each arm)
FOCUS:
Getting away from a barbell for a week
Balancing push/pull ratio for shoulder health
OPEN TIME OPTION
10 minutes
CONTROLLED TIME OPTION
Alt. EMOM 10: M1: Bench, M2: Rows
WOD Prep
2-3 Rounds
100m Run
8 Front Squats
4 Power Snatch
WOD:
Every 5 minutes for 15 minutes
600m Run
20 Back Squats @95/65
Max Power Snatch @95/65 with remaining time
SCORE: Reps
PACE GOAL: Complete the Run and Front Squats in 4 minutes, 10-15 Power Snatch each round
FEEL:
Grindin’ All My Life
Rounds 2 and 3 with come with heavy legs, the run pace will be tough to maintain
Round 3 will be all about trying to survive
STRATEGY:
RPE on Run around 7…good pace, but need to be able to breath and maintain for the next 2 rounds
Unbroken on Squats, rest with it on your back
Go for a big set each time you first pick up the barbell in each round, then do what you can to chip away
WEATHER CONSIDERATIONS:
The run is best for the stimulus, but this distance run is tough to do inside
Maybe sled or tires if weather is bad
BEGINNER: 400m Run, Air Squats, Alt. DB Snatch
SCALED: 75/55
Rx+: 115/80