Warm-up
Spend 2 minutes in Z1
Then, 2 rounds
10 push-ups with 2 shoulder taps AND 2 mountain climbers between each one
10 ring rows w/pause at the top
5 inchworms
Mobility
With a barbell
10 good mornings
10 bent over rows
10 strict press
Childs pose, spiderman and
Strength
Gymnastic EMOM – 10 minutes total
Evens – 6-10 kipping HSPU’s
Odds – :20 L-sit or L-hold
Sub in sitting DB strict press for those who cannot complete a kipping HSPU with ONE mat and ONE ten pound plate. Develop a plan. Hold a number that is challenging. L-sit on the Pbars or L-hold on the rings/rig.
WOD
“Fall Forward”
4 min AMRAP
500/400m row
25/20 cals AB
Max clean and jerks (95/65#)(75/55#)
Rest 4:00
4 min AMRAP
500/400m row
20/15 cals AB
Max clean and jerks (115/75#)(95/65#)
Rest 4:00
4 min AMRAP
500/400m row
15/10 cals AB
Max clean and jerks (135/95#)115/75#)
Notice that although the time domain stays the same, 4 minutes, the cals on the AB decrease. However, the weight on the bar increases each round making recovery between reps more and more important. Come up with a good plan of attack, make sure you have all the weights you need, and try to earn a little more time on the bar each round and accumulate almost the same amount of reps despite the bar being heavier.
