Warm-up
Spend 2 minutes in Z1
Then, 3 rounds with a monster band
10 plank walks left
10 push-ups
10 plank walks right
10 shoulder taps
Mobility
Monster band mobility
Strength
A1. Push-ups – 5×10
*push-ups ninjas should add weight
A2. Laying plate pullover – 5×8; AHAP
Quality over quantity. The push-up motto. Our coaches all agree that there is nothing like seeing someone complete a perfect push-up. I know I am much more impressed with 1 or 2 amazing push-ups vs 10 crappy ones. Understand the importance of full ROM, the tracking of the elbows and core engagement. Today’s strength is working on getting better at a very difficult movement, so identify what that means for you. Some will add weight, some will simple do 10 perfect push-ups, while others will scale the number or even grab a monster band. Whatever path you chose, make sure it virtuosity we focus on.
WOD
“Grab and Go”
40 DU’s
20t SA DB hang clean and jerk
10 C2B
Rest 2:00, x5
So right away we should be excited about this one. How close can we make it to a 1:1 work to rest ratio? That should be the goal when we approach scaling this workout. What is going to slow you down too much and how can we fix that. If it is the double under, let’s find a high-intensity alternative. If it is the DB clean and jerks, let’s lighten the weight and go unbroken. Or if chest to bar pull-ups are just too hard, let’s make them pull-ups or even ring rows. Create the best plan based on your abilities that will make this one fast and loud.
