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
Hang from Rig
Pec Stretch on Rig
Lat Stretch on Rig
Scorpions
Specific Warm-up
3 Rounds
10 Single DB Floor Press (5 each arm)
10 Alt. DB Bent Over Rows (5 each arm)
Strength
Bench Press 5x5
Alt. DB Bent Over Rows 5x10 (5 each arm)
FOCUS:
Working on cycling shoulder to overhead 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
Both DBs start with arms fully extended, alternate arms with each rep
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 Deadlift
4 Lateral Bar Burpees
8/5 Calorie Bike
WOD:
Every 2 minutes for 12 minutes
4 Deadlift @275/185
8 Lateral Bar Burpees
16/11 Calorie Bike
SCORE: Slowest time
PACE GOAL: 1:20 or less each round
FEEL:
Zero to 100…interval style
The 40-60 seconds rest will only feel like rest for the first couple rounds, then will just be time to get your mind right before the next set
STRATEGY:
Unbroken on Deadlift
Push the pace on the burpees
Move fast, breath slow on the bike
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then you can modify to the following in order of priority
200m Run or 100m Single KB Carry outside or 200yd shuttle inside
250/200m Ski
250/200m Row would be the last option since we have Row on Wednesday
BEGINNER: Double KB Deadlift, 10/6 Calorie Bike
SCALED: 225/155, 12/8 Calorie Bike
Rx+: 300/210
COMP: 315/225, 20/14 Calorie Bike
March Madness