Warm-up:
Individual…
Row for 2 minutes
10 Yoga Push ups
15 Squats
Group….
Butt Kickers Down
Spiderman Crawl Back
Karaoke Down and Back
Duck Walks Down
Broad Jumps Back
Fitness:
Three sets of:
Front Squat x 6 reps @ 3 sec descend
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
Take 16-18 minutes to complete.
WoD:
Two sets for times of:
Row 500 Meters
40 Push-Ups
20 Toes to Bar
Rest 4-5 minutes between sets.
Performance:
Front Squat
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight;
Rest 2-3 minutes between sets and work on mobility to prepare for the WoD.
Take 16-18 minutes to complete.
WoD:
Two sets for times of:
Row 500 Meters
30 Ring Dips
20 Toes to Bar
Rest 4-5 minutes between sets
***Combine 2 rounds times to establish score.
Mobility:
Mash Triceps on Racked barbell
Cobra Pose to stretch Abs/Hips for 1 minute
Pigeon Stretch 2 minutes each side
Roll out