0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lateral Band Walks
Forward/Backward Band Walks
Single Arm, Single Leg RDLs
Wall Quad Stretch
Lat Stretch on Rig
Specific Warm-up
3 Rounds
10,8,6 Deadlift (build up)
10 Lying Leg Raises
Strength
Work to Deadlift 6-rep max
FOCUS:
6 reps is a range that will allow you to see how well you can cycle heavyish weight for reps
OPEN TIME OPTION:
15 minutes
CLOSED TIME OPTION:
Continue to build up to your first attempt for the first 6 minutes, then do a set of 6 every 3 minutes for 9 minutes
WOD Prep
2-3 Rounds
5 MB Slams
10 Russian KB Swings
WOD:
AMRAP 10
15 MB Slams @50/35
20 Russian KB Swings @53/35
SCORE: Rounds + Reps
PACE GOAL: 5-6 Rounds
FEEL:
Delayed Burn
Grip and hamstring fatigue will slowly build over the 10 minutes
STRATEGY:
Steady pace on the the slams
Slightly slower than you think in the first round and settle into a pace
EQUIPMENT CONSIDERATIONS:
If you do not have enough slam balls or any at all you can replace this with 16 MB Rotational Slams (VIDEO), or MB Sit-ups (Touch MB above head then to toes, like AbMat Sit-ups with a MB), both of the Rx for these would be 20/14
BEGINNER: 25/15, 26/18
SCALED: 35/20, 35/26
Rx+: 50/35, 70/53
COMP: 70/50, 88/62
FIT February Day 4
KB Chops 5x10 (5 each side, VIDEO)