12.3.2021
Warm-up
[3:00-12:00]
AMRAP 8:00 for Quality
1:00 Cardio of Choice
10 Boot Strap Squats
10/10 Banded Clamshells
5 Push-Up / down dog
:20-30sec flutter kicks
Specific Prep
[12-20:00]
Back Squat build to opening weight
3-4 sets x 3-5 reps; rest 1:00
Weightlifting
[20:00-32:00]
Back Squat (@ 10X1; Every 3:00; 3-3-2-2)
Set 1: 3 @ 85%
Set 2: 3 @ 85%
Set 3: 2 @ 90%
Set 4: 2 @ 90%
Back Squat (@20X1; Every 3:00; 5-5-3-3)
Build if form allows
Specific Prep
[32:00-44:00]
Coaches go over options for BMU and HSPU progressions/options to use in WOD
+
Dual DB PC
* just one end of DB must touch ground between reps
* avoid curling the DBs by treating them more like a barbell clean
PREP
5 Dual DB DLs
5 Dual DB Power cleans – FOCUS on jumping DBs up and getting under them, not just "curling them
Metcon
[40:00-56:00]
Liar Liar (AMRAP - Rounds and Reps)
12:00 AMRAP
10 Dual DB Power Cleans 35/25#
12 Dual DB Front Squat 35/25#
10 Burpee Jumping Pull-Ups
12 Dual DB Front Squat 35/25#
15 Handstand Push-Ups (with up to 2 ab mats)
Open/RX+: DB 50/35#, 10 Bar Muscle Ups, 20 HSPU(open standards)
CC: PUSH/THRESHOLD
This workout should have a similar feel to some past open wods. It is an amrap that encompasses a lot of the components we could see mixed together in a workout that also requires skill and pacing.
Goal: 2+ Rounds
Liar Liar (AMRAP - Rounds and Reps)
12:00 AMRAP
10 Dual DB Hang Power Cleans
12 Dual DB Front Squats
10 Burpee Jumping Pull-Ups
12 Dual DB Front Squats
10 Push Ups
Go light on the DBs so you can keep sets unbroken on the cleans and the squats
Cool Down/Stretch
[56-60:00]
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
EXTRA Competitor WOD
Metcon
Every 2:00 for 40:00 - Alt Stations
Station #1:
15 GHD Sit-Ups
15/12 Cal Ski Erg
Station #2:
4 Wall Walks
34 Drag Rope Double Unders
Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP, For Quality
5 Strict Weighted Pull-Ups @ choice load
10 Feet Elevated Parallette Push-Ups
20 Wall Balls 30/20#
Power Clean + Push Jerk (2-2-2-2; rest as needed)
Reps do not have to be TnG
@ 75% x 2 Sets
@ 80% x 2 Sets
Clean Pull (4 Sets x 3 Reps; rest as needed)
@ 105-110%
