4.30.2022
Warm-up
[3:00-20:00]
Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
Specific Prep
[20:00-25:00]
American KBS: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the KBS. The best cue here is to shorten the gap between your sternum and belly button.
PREP
5 KB DL
5 Russian Swings
5 American swings
Cal Row: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
Metcon
[25:00-46:00]
Super Smash Bros (2 Rounds for reps)
9:00 AMRAP
Partner 1: Max Cal Row
Partner 2:
Complete
15 American KBS 35/25#
45 Double Unders
15 Abmat Sit-Ups
R: 3:00
9:00 AMRAP
Partner 1: Max American KBS 35/25#
Partner 2:
Complete
10/8 Cal Row
45 Double Unders
15 Abmat Sit-Ups
Open/RX+: 55/35#
CC: PACER/SUSTAIN
This one is a fun two part AMRAP where we are focused building time on the row on the first amrap and then building volume on KBS on the second amrap. We are expecting each round to be completed in around that 90sec mark so that each partner will get 3 sets on the amrap as well as 3x on the rower. The same is true for the second amrap. You can start on the AMRAP or the Rower as soon as the other partner is off their portion.
Each Scored as Max Rounds + Reps
*so if you complete 6 total rounds of KBS + DU + Sit up and then 15 KBS + Total Row Calories is 120 Your score is 6+135 (Row Calories + 15 KBS and Rounds is score)
Super Smash Bros (BUILD) (2 Rounds for reps)
9:00 AMRAP
Partner 1: Max Cal Row
Partner 2:
Complete
15 Russian KBS 35/25#
45 Double Unders
15 Abmat Sit-Ups
R: 3:00
9:00 AMRAP
Partner 1: Max Russian KBS 35/25#
Partner 2:
Complete
10/8 Cal Row
45 Double Unders
15 Abmat Sit-Ups
Finisher
[50:00-60:00]
4 Sets for Max Reps
:30sec Russian Twists
:30sec Rest
:30sec Plank Knee to Elbows
:30sec Rest
Cool Down/Stretch
1:00 Calf Foam Roller
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
EXTRA Competitor WOD
Squat Snatch (4-3-2-1-1-1-1; rest as needed)
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80% x 2 Sets
1 Rep @ 75%
Clean and Jerk (4-3-2-1-1-1-1; rest as needed)
4 Reps @ 60%
3 Reps @ 65%
2 Reps @ 70%
1 Reps @ 75%
1 Rep @ 80% x 2 Sets
1 Rep @ 75%
Metcon (5 Rounds for reps)
5 Sets
5 Bench Press @31X1
8 Bent over Barbell Row @30X0
R: 2:00 b/s
Loads: Choice
Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
10 Ring Muscle-Ups
20 Thrusters 95/65#
30 GHD Sit-Ups
Metcon (3 Rounds for reps)
3 Sets
100ft Dual KB OH Carry
200ft Dual KB Front Rack Carry
300ft Dual KB Farmers Carry
Load: Choice
