0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-36:00 Gymnastics
36:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Child’s pose
Banded Lat Stretch
Banded Hip Flexor stretch
Specific Warm-up
Progress to starting weight
Gymnastics
Barbell Pullovers 8x6
DB Sit-ups 8x4
FOCUS:
Building strength for rope climbs, toes to bar and muscle-ups
OPEN TIME OPTION:
16 minutes
CONTROLLED TIME OPTION:
Alternating EMOM 16
MEMBER SPECIFIC:
minimize a huge arch in your lower back on the pullovers
DB behind your head with feet anchored for the DB Sit-ups
WOD Prep
2-3 Rounds
4 Double KB Step-ups
10 Double or Single Unders
WOD:
5 Rounds For Time
10 Double KB Step-ups @53/35, 24/20”
40 Double Unders
PACE GOAL: 9:00-11:00 (1:45-2:12 average per round)
STRATEGY:
Can also use DBs if needed on step-ups, keep a steady pace, stay tall as you step up on the box
Go for big sets on double unders, give yourself at least three attempts before going to a scaling option
BEGINNER: Single KB Step-ups, 26/18, Line Hops
SCALED: 35/26, single unders
Rx+: 70/53
COMP: 70/53, Dubs must be unbroken
GO BEYOND Accessory work (optional)
Double DB Reverse Flys 4x10
Scarecrows 4x10
*reps dropped from last week, increase weight