10.30.2021
Warm-up
[5:00-15:00]
2 Rounds of
8-10 Plate A-T-Y-W
10 Plate Prone Drag
+
2 Rounds
10 Glute Bridge SA DB Bench (bench vertical)
6 Ring Face Pulls
:20sec alternating plank shoulder taps
Specific Prep
[15:00 - 25:00]
1-2 practice wall walks w/ 15s handstand hold against wall on last rep
+
10s passive hang
10s active hang
10 scap pull ups
5s chin over bar hold
3-5 strict pull ups or ring rows
+
Close Grip Bench press
5 reps @3131; with empty bar
then 3 sets x 5 reps; building to a bit heavier than workout weight
Metcon
[25-55:00]
Grown Ups (Time)
In Teams of 3 For Time: (30:00 TIME CAP)
90 Bench Press 135/95#
60 Abmat Sit-Ups
24 Wall Walks
60 Abmat Sit-Ups
60 Strict Pull Ups
60 Abmat Sit-Ups
Open/RX+: 185/125#, 30 Wall Walks, 90 Strict Pull UpsCC: GRIND
Goal: 20:00-25:00
Grown Ups (BUILD) (Time)
In Teams of 3 For Time:
90 Bench Press 95/65#
60 Abmat Sit-Ups
18 Wall Walks
60 Abmat Sit-Ups
60 Supine Grip Ring Rows
60 Abmat Sit-Ups
Cool Down/Stretch
[54:00-60:00]
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
Accessory Work
Metcon (Weight)
4 Sets, For Quality
1:00 Plank Hold
:30sec Tall Kneeling Dual KB OH Hold
5/5 Paloff Walk-Out (3 steps
EXTRA Competitor WOD
Overhead Squat (FInd a 5RM)
Deadlift (5-5-4-4-4; rest 2-3:00 )
Set 1: @ 70%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 75%+
Set 5: @ 80%+
% off perceived effort not percentage of 1RM
Metcon (AMRAP - Rounds and Reps)
18:00 AMRAP
24 Wall Ball 20/14#
24 Toes to bar
12 Strict Handstand Push-ups
400m Run
Metcon (Time)
For Time:
15-12-9-6-3
Push Press (From Floor) 135/95#
5-4-3-2-1 Legless Rope Climbs
*16/12 Cal Assault Bike After Each Set
