0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Gymnastics
20:00-35:00 Gymnastics
35:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Pec Stretch
Standing Tricep Stretch
Straight Arm Shoulder/Bicep Stretch on Rig
Plank Up Downs
Specific Warm-up
3 Rounds
6 Barbell Push Press
8 Barbell Bent Over Rows
*empty barbell
Gymnastics
EMOM 5: 2-3 reps of one or both movements
Alt. EMOM 10
12 Single Arm DB Push Press (6 each arm)
6 Barbell Bent Over Rows
FOCUS:
Overhead strength to help with Handstand Walks/Wall Walks
Pulling to balance out push/pull for shoulder health
WOD Prep
2-3 Rounds
4 Box Get Overs (VIDEO)
4 Hang Power Snatch
WOD:
3 Rounds For Time:
20 Box Get Overs @30/24”
15 Hang Power Snatch @95/65
PACE GOAL: 8:00-10:00
FOCUS:
Mixing in a different movement for fun and a different stimulus
Cycling the Barbell
STRATEGY:
Steady pace on the Box Get Overs, both hands must be on top of the box and both feet have to get on top of the box before going over the other side, you can jump or step up with your feet
No more than two sets on the Hang Power Snatch
BEGINNER: Bench Get Overs, 45/35
SCALED: 24/20”, 75/55
Rx+: 115/80
GO BEYOND Accessory Work
Every 3 minutes for 12 minutes
100m Sprint
100m Jog