2.12.2022
Warm-up
[3:00-15:00]
2 Sets or 10:00
1:00 Bike
8 Scap Pull-Ups
:15/:15 Single Arm Ring Row Hold
50ft/50ft Single Arm OH Carry
5 Strict Toe to Bar
Specific Prep
[15:00-25:00]
20s passive hang + 20s active hang
10 scap pull ups
5 kip swings
3 kipping pull ups
1-3 strict pull ups
10 wall ball front squats
8 wall ball thrusters
6 wall ball shots
Metcon
[25:00-50:00]
Doomsday (Time)
Alternating Full Rounds w/ Partner
10 Rounds (5 Each) (25:00 TIME CAP)
10/8 Cal Bike
10 Pull-Ups
15 Wall Balls 20/14#
3 Strict Pull Ups
Open/RX+: 10 Chest to Bar, 5 Strict Pull UpsCC: Push/THRESHOLD
Time Cap: 25:00
This is a partner workout where we expect athletes to move fast and jam through each round before tagging your partner. Goal here is to hit the bike fast, then unbroken pull-ups into unbroken wall balls, and quickly transition up the rope. The goal here would be to hit each round in 90sec to 2:30.
Doomsday (BUILD) (Time)
Alternating Full Rounds
10 Rounds (5 Each)
7/5 Cal Bike
10 Ring Rows
15 Wall Balls 14/10#
3/3 Single Arm Ring Rows
Finisher
[50:00-60:00]
Metcon (Time)
3 Rounds
4 Rolling V-Ups
6/6 Bicycle Crunch + Alternating V-Up
6/6 Tuck Crunch + Straddle V-Up
6/6 Toe Touch + Reverse Crunch
6/6 (each side) Oblique Tuck + Side V-Ups
Cool Down/Stretch
2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
Extra Open Prep
Clean and Jerk (1 x 6 sets; rest 2:00)
1+1 @ 65%
1+1 @ 75%
1+1 @ 80%
1+1 @ 85%
1+1 @ 90%
1+1 @ 95%+
Push Press (3-3-2-2-2; rest 2-3:00)
3 @ 70%
3 @ 75%
2 @ 80%+ x 3 Sets
Metcon (AMRAP - Rounds and Reps)
14:00 AMRAP
16 Chest to Bar Pull-ups
16 Box Jump Overs 24/20''
