9.22.2021
Warm-up
[3:00-15:00]
2 Rounds
10 Bootstrap Squats
:30sec Hollow Hold
:30sec HS Hold (Wall Supported)
Immediately into:
6:00 EMOM
min 1: 1:00 Choice Cardio Easy
min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers
min 3: 1:00 Choice Cardio Moderate
min 4: 10 Dual DB RDLs + 5 DB Push Press
min 5: 1:00 Choice Cardio Hard
min 6: 1:00 Plank Hold
Specific Prep
[15:00-22:00]
Deadlift; 5-7 reps x 3-4 sets; building to starting weight
Weightlifting
[22:00-34:00]
Deadlift (4 reps x 6 sets; every 2:00)
Start from Approx. 70%; build each set to a tough set of 4
Specific Prep
[34:00-40:00]
Wall Walk PREP
2 inch worm walk outs
20-30s HS hold against wall
1-2 wall walks
KBS
5 KB DL + 10 Russian KBS (with workout weight)
Box Jump Overs
5/5 box step ups
4 box jumps w/ step down
3 box jump overs
Metcon
[40:00-55:00]
Thwomp (5 Rounds for reps)
Every 3:00, 5 Sets
15 Russian KBS 53/35#
4 Wall Walk
15 Box Jump Overs 24/20''
Open/RX+: American KBS, 15m Handstand Walk
CC: PUSH/THRESHOLD
Goal: 1:30-2:00/Round
Score: Time each round
*Stay consistent with the wall walks/handstand walk
*Box Jumps to be done in 45 seconds or less
Thwomp Build (5 Rounds for reps)
Every 3:00, 5 Sets
15 Russian KBS 35/16#
2 Wall Walks
15 Alternating Step-Ups
Cool Down/Stretch
[55:00-60:00]
30s/leg Single Leg Forward Fold to Box
2min/2min Elevated Pigeon Stretch
Accessory Work
Metcon (Time)
Accumulate 25 Eccentric Handstand Push-Ups
2 Count Pause at the Top
5 Count Lowering on Every Rep
*Can either kip back up to start or come down and kick back up for reps
Metcon (Time)
Accumulate 2:00 Weighted Sorenson Hold
EXTRA Competitor WOD
Push Jerk + Split Jerk (6 Sets x 1+1 @ 75-80% ran)
(3sec Pause in Catch)
Metcon (Weight)
4-5 Sets, for Quality:
100ft Farmers Carry
100ft back rack carry
8-10 Deficit Kipping Handstand Push-Ups
Load: Heavy
