0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-48:00 WOD
48:00-60:00 Cool-down
General Warm-up
3 rounds
Pigeon Stretch
Scarecrows
DB Bicep Curls
WOD Prep
2-3 Rounds
Complex: 2 Front Squats + 2 Push Jerks + 2 Thrusters
Complex: 1 Strict Pull-up + 2 Chest to Bar + 3 Chin over bar
WOD:
Partner 6 Rounds
4 Front Squats @185/125
4 Strict Pull-ups
*alternate full rounds
Partner 8 Rounds
6 Push Jerk @135/95
6 Chest to Bar Pull-ups
*alternate full rounds
Partner 10 Rounds:
8 Thrusters @95/65
8 Pull-ups
*alternate full rounds
PACE GOAL: 24:00-28:00
STRATEGY:
Front squats taken from the ground, first rep can be a squat clean
Breathe at the top, stay unbroken on the S2OH
Big Leg Drive on thrusters, shoulders will be fatigued
Rounds should be 40-60seconds
BEGINNER: 95/65, Ring Rows for all pull-ups, 75/55, 45/35
SCALED: 155/105, hardest version of a pull-up you can for each section, 115/80, 75/55
GO BEYOND Accessory Work
For Time:
30/21 Calorie Bike
400m Run