0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-32:00 Gymnastics
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Band Pass Throughs
Band Around the Worlds
Band Pull Aparts
Band Lat Stretch
Specific Warm-up
3 Rounds
10 Ring Rows
20sec Shoulder Taps
Gymnastics
EMOM 4
10 sec Handstand Hold on Wall + 20sec Front Plank
—2:00 transition to post-test—
For Time (Cap 6)
100’ Handstand Walk
FOCUS:
Retest from Week 1
OPEN TIME OPTION
N/A
CONTROLLED TIME OPTION
As is
MEMBER SPECIFIC:
20 Wall Walks if not walking on hands yet
Plank Walks for Beginners
WOD Prep
2-3 Rounds
6 Single KB Sumo Deadlift High Pulls
6 Single KB Shoulder to Overhead
10 Double or Single Unders
WOD:
4 Rounds For Time
20 Single KB Sumo Deadlift High Pulls @53/35
20 Single KB Shoulder to Overhead
50 Double Unders
PACE GOAL: 11:00-14:00
FOCUS:
Higher rep, steady state work in a longer duration
STRATEGY:
No more than two sets on the KB SDLHP
Switch hands when needed on S2OH, try to keep the KB off the ground until reps are completed
Big sets on Dubs
BEGINNER: 26/18, Line Hops
SCALED: 35/26, Single Unders
Rx+: 70/53
COMP: Double DB Swings, Double KB S2OH @53/35, Dubs must be unbroken
GO BEYOND Accessory Work
Double DB Reverse Flys 5x10