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
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Thread the Needle
Child’s Pose
Up Dog to Down Dog
Specific Warm-up
3 Rounds
8 Single DB Strict Press (4 each arm)
8 Single DB Bent Over Rows (4 each arm)
Strength
Strict Press 5x5
Snatch Grip Bent Over Rows 5x8
FOCUS:
Working on overhead strength and stabilization with moderate to heavyish weight, good prep for The Open workouts
Pulling for back strength and to balance out push/pull ratio for shoulder health
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. Every 1:15 for 12:30, use the interval clock…technically still 12 minutes, you will do your last set of pulls at the 11:15 mark
WOD Prep
2 Rounds
2 Burpee Box Jump Overs
4 Russian KB Swings
6 Air Squats
WOD:
AMRAP 12
4 Burpee Box Jump Overs @24/20”
8 Russian KB Swings @53/35
12 Air Squats
SCORE: Rounds + Reps
PACE GOAL: 9-11 Rounds
FEEL:
Delayed Muscle Burn
Your heart rate will climb on the burpee box jump overs, but should stabilize and come down a bit on swings and squats. Muscle burn will be the limiting factor.
STRATEGY:
This is a steady pace throughout for all movements
The bodyweight or light weight movements should allow you to keep moving consistently
BEGINNER: Burpee to Plate, 26/18
SCALED: 20/16”, 35/26
Rx+: 70/53
COMP: 30/24”, 88/62, GHD Sit-ups
March Madness