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
40:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Up Dog
Glute Bridges
Banded Lateral Walks
Specific Warm-up
3 Rounds
2 Deadlift + 6 Russian KB Swings
Strength
Deadlift Complex: 4 sets
3 Deadlift @80% + 10 HEAVY Russian KB Swings
FOCUS:
This complex will be a combo of heavy lifting and increased time under tension
Move right from deadlift into your swings with minimal rest
Swing weight should be higher than what you normally would use in a WOD
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Every 3 minutes for 12 minutes
WOD Prep
3 Rounds
10 Lateral Bar Hops
5 Pull-ups
2 Power Snatch
WOD:
7 Rounds For Time
14 Lateral Bar Hops
10 Pull-ups
6 Power Snatch @115/80
SCORE: Time of completion
PACE GOAL: 13:00-15:00
FEEL:
Delayed Burn
Rounds 1-3 will feel fine, 4-5 will start to get challenging, Rounds 6-7 will test your ability to push through heart rate and muscle burn
STRATEGY:
Steady pace on the lateral bar hops
We have slowly increased our pull-up reps from 4 to 8 and now 10, keep trying to string reps together
The week before last we did a similar WOD with 95/65 snatch and 10 reps, continue to work on cycling the barbell unbroken or 4/2 or 3/3
BEGINNER: Line Hops, KB Upright Rows, Alt. DB Snatch @35/20
SCALED: Banded Pull-ups or KB Upright Rows, 95/65
Rx+: 135/95
JACKEDuary Day 2
4x12 KB/DB Goblet Lateral Lunges (6 each way)