0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-34:00 Strength
34:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Wall Scap Slides
Scorpions
Straight Arm Shoulder/Bicep Stretch on Rig
Specific Warm-up
3 Rounds
6 Push-ups
8 Ring Rows
Strength
7 minutes to complete
Bench Press 5x3 @75-80%
7 minutes to complete
Single DB or KB Knee Supported Rows 5x4 each arm
FOCUS:
Building strength on bench for the 2-rep max in week 6
Pulling strength to balance out push/pull for shoulder health
MEMBER SPECIFIC:
If you do not know your max on bench then start with a weight you are 100% confident in for your first set and build from there as you can
Reps dropped on rows from last week, try to increase weight
WOD Prep
2-3 Rounds
2 Power Snatch
3 Box Jumps
4 Pull-ups
WOD:
8 Rounds For Time
3 Power Snatch @115/80
6 Box Jumps @24/20”
9 Pull-ups
PACE GOAL: 1:00-1:30 per round
FOCUS:
Work touch n’ go reps on snatch and stringing sets of pull-ups together
STRATEGY:
Try to stay unbroken on power snatch
Steady pace on box jumps
No more than two sets on pull-ups throughout
BEGINNER: 75/55, 16/12”, Ring Rows
SCALED: 95/65, 20/16”, banded pull-ups
GO BEYOND Accessory Work
Scarecrows 3x10
Plate Sit-ups 4x12