0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-32:00 Gymnastics
32:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Band Pass Throughs
Band Around the Worlds
Band Pull Aparts
Band Lat Stretch
Specific Warm-up
3 Rounds
10 Ring Rows
20sec Handstand Hold
Gymnastics
Alt.EMOM 12
30 Russian Twists (15 each way)
20’ Handstand Walk
FOCUS:
Challenging your core strength during the handstand/wall walks
MEMBER SPECIFIC:
3 Wall Walks in place of HSW
If you have not completed the HSW or Wall Walks by the 40sec mark, then stop so you get some rest and time to transition back to the twists
WOD Prep
2-3 Rounds
3 Chest to Bar Pull-ups
4 Single DB Box Step-overs
100m Run
WOD:
AMRAP 14
6 Chest to Bar Pull-ups
10 Single DB Box Step-overs @50/35, 24/20”
100m Run
PACE GOAL: 7-8 Rounds
FOCUS:
This is your opportunity to level up on lower rep, more difficult pull-ups
Steady state, pace in a longer time domain
STRATEGY:
Break up as needed, even if it is quick singles with short rest, try to maintain with the harder version of the pull-up
Steady pace on the step-overs, you can hold the DB wherever you want, would recommend on your shoulder
45sec or less on the run
BEGINNER: Bench Get Overs, 45/35
SCALED: 24/20”, 75/55
Rx+: 3 Bar Muscle-ups, 70/50, 24/20”
GO BEYOND Accessory Work
1,000/800m Row @recovery pace