Pride WOD 2022
Warm-up
[3:00-15:00]
10:00 @ warm up pace
1:00 easy bike
10 Mountain climbers
5 Good Mornings (empty bar)
5 No Dip Hang Muscle Clean (empty bar)
10 PVC pass Throughs
1:00 plank hold
Specific Prep
[15-35:00]
5 hang clean high pulls
5 hang muscle cleans
5 hang power cleans
+
5 Behind the neck Snatch Grip Push Press
5 snatch drops
5 Overhead Squats
add some weight (lighter than workout weight here)
5 deadlifts
5 Hang Power Cleans
5 Overhead Squats
+
add weight to workout weight
7 Deadlifts
5 hang Power Cleans
3 Overhead Squats
Metcon
25-45:00
405 Pride (AMRAP - Rounds and Reps)
AMRAP 20:00
7 Hang Power Cleans (115/85)
14 Deadlifts (115/85)
21 Cal Bike
14 Bar Facing Burpees
7 Overhead Squats (115/85)
OPEN (RX+): (135/95)
Complete solo or with a partner, if working with a partner, complete in a "you go, I go" fashion, so P1 does the 7 Hang Power Cleans, P2 does the 14 DL, then P1 bike, P2 BF burpees, P1 OHS, then for next round P2 start with HPC...
405 Pride (BUILD) (AMRAP - Rounds and Reps)
AMRAP 20:00
7 Hang Power Cleans (95/65)
14 Deadlifts (95/65)
21 Cal Bike
14 Bar Facing Burpees
7 Front Squats (95/65)
Cool Down/Stretch
200m cool down walk
+
Pigeon pose 90s per side
Scorpion stretch 45s per side
Childs pose 90s
