A1. 4 sets ME Push Press @80% 1RM Press; r/r -15s
A2. 4 sets ME Challenging Ring Rows; r/r – 3min
+
1000m Row x 3
r/r – 3min
Pace is 3-5sec below your 2k row pace. If your 2k row is 8:00min your 500m split pace is 2:00. Keep your split at 1:55-1:57 for each 1000m effort.
———–
Or make up the Open Prep from 1.22.14
5×1
3-Position Snatch
+
Open Prep
4 sets
AMRAP – 3:30
6 Power Snatch 95/65
9 Box Jumps 24″/20″
12 Wall Ball
– rest 2min
*This is practice for a longer (12min+) workout. Goal is consistency, your last AMRAP should be within a few reps of your first. Intentionally start the first AMRAP at 80-85% and try to maintain your reps each following AMRAP. The last AMRAP should be all out effort.
EMOM – 10
Odd – 3 Back Squats building
Even – 5-10 Strict HSPU into Kipping
+
3-6-9-12-9-6-3
Burpees
DL 185/125
For Time:
800m Run
3 Rounds of
12 Thrusters 95/65
12 CTB Pull Ups
12 Box Jumps 24″/20″
then
800m Run
+
Double Under Skill Work
A1. Push Jerk 7-7-7-7
A2. GHD Sit Ups 4×10-15
+
AMRAP – 7
9 Over the Box Jumps 24″/20″
15 Wall Ball
Skill Work – Kipping Pull Ups, Butterfly Pull Ups, CTB Pull Ups, Bar/Ring Muscle Ups
Athletes working on MU
False Grip Ring Row or MU transition
Hollow Body Hold 30-60s
Deep Bar/Ring Dips
Hip Extension to Glute Bridge
Belly to Bar Pull Ups
Jumping Rings/Bar to support
L-Sit Rings/Bar
+
If you would rather row in a WOD, run, and vice versa. If you have a physical limitation, choose the option that allows you to complete the workout.
6-8x400m Run
r/r – 2min
or
6-8x500m Row
r/r – 2min
*Run pace is your best mile pace for each 400m. If your best mile time is 8:00, each 400m effort should be completed in 2:00.
**Row pace is your best 2k row for each 500m. If your best 2k is 7:20, each 500m effort should be completed in 1:50
