0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Scap Wall Slides
Thread the needle
Childs Pose
Specific Warm-up
Progress to starting weight
Strength
Bench Press: 1x10 at 55-60%, 2x8 at 65-67%, 3x6 at 70-77%
Gorilla Rows 6x10 (5 each arm)
FOCUS:
Strength endurance to continue prepping for the 5-rep max next week
Gorilla rows balance out the push/pull ratio.
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Bench Press, M2: Gorilla Rows
MEMBER SPECIFIC:
If you don’t know your max or don’t have a recent max, then start with a weight that you are 100% confident with for 10 and build from there, make sure you can complete all reps
WOD Prep
2-3 Rounds
10 Wall Balls
8 Burpees
6 Pull-ups
WOD:
AMRAP 14:
28 Wall Balls @20/14
14 Burpees
28 Pull-ups
PACE GOAL: 3-4 Rounds (3:00-4:00 per round average)
STRATEGY:
Push to keep the walls balls in 3 sets or less,.
Steady pace on the burpees, force yourself to drop, you will get back up.
4 sets or less on the pull-ups, with any gymnastic skill movement always do any amount of reps of the actual movement before going to the scaling option.
BEGINNER: 14/7/14 reps, MB thrusters @light MB, Up Downs, Ring Rows
SCALED: 14/10, banded/jumping pull-ups
Rx+: Wall balls must be unbroken
COMP: 30/20 all reps unbroken