5.28.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row
10 Scapular Pull-Ups
10 Kip Swings
20 Alt V-Ups
5 No Jump Burpees
Specific Prep
[15:00-25:00]
Cal Row: This focus for today is connection through the entirety of the stroke. We are looking to maintain a straight chain path and connect the stroke as legs, then body, then arms as we finish to the sternum.
PREP
Practice "race start"
5 calories at moderate
5 calories at workout pace
5 calories at faster than workout pace
Toe to Bar:
PREP
15s active hang
3 slow lower strict Toes to bar -or- straight leg raise as high as you can (both with as much control down as possible
5 kip swings
5 kipping T2B or KTE or Straight leg raise
Burpee Box Jump Overs : Focusing foot movement today. try to limit extra steps/shuffles
PREP
3/3 box step ups
3 burpees in front of box (step or jump back/forward)
3 Slow Burpee Box Jump overs - Practice pivot on box w/ BIG step back so feet are in position for next burpee
3 BBJO's at workout pace
Metcon
[25:00-45:00]
Ashford Castle (AMRAP - Rounds and Reps)
20:00 AMRAP, w/Partner
50 Cal Row
40 Toe to Bar
30 Burpee Box Jump Overs 24/20"
*Partition between partners in the best way you can
CC: PACER/SUSTAIN
Open/RX+: 30/24" box
Ashford Castle (BUILD) (AMRAP - Rounds and Reps)
20:00 AMRAP, w/Partner
40 Cal Row
30 Abmat Sit-Ups
20 Burpees Box Step Overs 20/12"
Finisher
[50:00-60:00]
Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
1:00 Forearm Plank
:30sec Hollow Hold
*If you go unbroken you will finish
4 Rounds + 1:00 Plank
Cool Down/Stretch
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
EXTRA Competitor WOD
Clean (full) + Front squat + Jerk (3 Squat Cleans + 2 Front Squats + 1 Split Jerk)
Work up to a Max for The Day
Metcon (Time)
2 minutes on: 2 minutes Off
15 Chest to Bar Pull Ups
15/10 Cal Rogue Echo
In remaining time Max Snatches 105/75#
Repeat until 60 reps are achieved
Metcon (Time)
2 Sets, For Quality:
25 Deficit Push Ups
20 GHD Sit Ups
15 Strict Pull Ups
