Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 KB SDHP
10 goblet lunges
10 hanging knee tucks
Mobility
Quick group mobility session
Strength
2 rounds TABATA of each
1. Hollow hold
2. Flutter kicks
3. Scissor kicks
4. Hollow hold
Good old fashioned core session.
:20 on/:10 off, 2 times per movement for a total of 8 rounds.
WOD
“Ghost Pepper”
150 DU’s
3 rounds
4 over the bar burpees
8t front rack lunges (135/95#)(115/75#)
12 T2B
100 DU’s
2 rounds
4 over the bar burpees
8t front rack lunges
12 T2B
50 DU’s
1 round
4 over the bar burpees
8t front rack lunges
12 T2B
You will do a total of 6 rounds and 300 DU’s by the end of this workout. So be smart with loading and pacing.
Intended stimulus – this is a workout where there is enough transitioning that you can use it to your benefit. Find a way to catch your breath as you move from exercise to exercise but do not get caught in the trap of putting your hands on your knees and losing track of time. Be smart with your breaks and get right back on the bar or rig.
Given the leg heavy front end of each round, the burpees and lunges will have a lot to say when it comes to driving through the legs. However, I think the T2B will prove to be the sticking point. Do not come out without a plan. Have an idea of attack based on your T2B endurance. If you think about it in total, you will be completing 72 T2B. If you were asked to do that alone, as quickly as possible, what would be your strategy? How might that help you in the workout today?
