PART A: For Time
3 rounds:
20 Wall Ball Sit Ups [10/7kg] 20 Toes to Bar
– Rest 1 minute between rounds –

STIMULUS and GOALS
How to Pace: Steady. Breath though each rep.
How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Wallball Sit Ups: Begin at arms length from wall.
Toes To Bar Cues & Scaling: Try to use lats and solid overgrip to help activate lats.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time:
3 rounds of:
15 Wall Ball Sit Ups [14/10] 10 Toes to Bar or Knee Raises

Rest 1 minute between rounds –

PART B:

Accumulate 2 minutes of the Handstand Hold
*Each time you break complete 30 Double Unders

**If you completed the Handstand Hold unbroken two weeks ago, add a minute, so you will be accumulating 3 minutes.

*Choose from the following based on the standard of being able to hold 30 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold [back to wall] Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

PART C: For Time
30 Power Clean & Jerk (70/50kg)
-straight into-
2-4-6-8-10
Rope Climbs
50-40-30-20-10
GHD Sit Ups/ MB AbMat Situps

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time: sub 17 minutes
Time Cap: 22 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! Nothing like starting a workout off with Heavy Grace. Be methodical as you work through these 30 reps while trying not to blow up your lungs and grip. Once the 30th rep is completed then we go into ascending/descending rope climbs and GHDs. This is the time to challenge yourself, but be wary, the turnaround on the rope climbs sets gets quicker as the GHD reps shorten.

How it should Feel: HEAVY into MUSCULAR ENDURANCE with some CARDIO! Some heavy pulling for the workout. Brace yourself for impact, because it hits hard today.

WORKOUT STRATEGY & FLOW
Power Clean + Push Jerk: Weight should be moderate (under 80% of 1RM Power Clean and Jerk) where all we want is consistent singles. Use the clock as a pace setter and aim for 6-8+ reps every minute. Don’t venture too far from the bar.

Rope Climb: Big jump every single time while using the legs before the arms to ascend up the rope. Reps increase every set, so start steady and try to keep a consistent pace across. Aim for 1 rep every 12-18 seconds or so.

GHD Sit Up: Reps decrease across sets, but pacing should stay the same. Smooth and steady while focusing on being explosive with your arms and hips. Relax the hands and shoulders as much as possible to prepare for the climbs.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

*3 Positions are Parallel, Just Below Parallel and In the Hole

WOD: Bodyweight Pyramid
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Pull Up
1-2-3-4-5-6-7-8-9-10
Unbroken Strict Ring (OR Bar) Dips

*Rest as needed in between sets.
**Penalty for breaking: 10 burpee to bar

*Scaling *
**Penalty for breaking: 5 burpee to bar
*** perform Narrow Pushups/ or band assisted Dips

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Times: sub 10 minutes
Time Cap: 15 minutes

STIMULUS and GOALS
How to Pace: GRIND! This one is all about gutting out the tough reps and seeing how long you can hang onto unbroken sets!

How it should Feel: MUSCULAR ENDURANCE! Get ready for the body weight push pull of your life! This is a great chance to hone in on upper body muscle stamina and improve for future workouts with strict and translating to kipping.

WORKOUT STRATEGY & FLOW
Strict Pull Up: Engage those scaps, wrap your thumb around the bar, and keep a smooth, strict pull on each rep! You can rest at the bottom as you near failure if it will help you get more reps towards the end.

Strict Ring Dip: Vertical push! Make sure to hit full range of motion and don’t feel rushed each set. Just find your rhythm and be steady!

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 3 minutes.

4 Sets
5 Bench Press @ 70-75% 1RM Bench Press
20 Dumbbell Piston Bench Press @ 6/10 RPE (10 each side)
*Rest 2 minutes between sets.

*Score is Bench Press weight.

WOD: AMRAP 15 Minutes (ascending plus descending)
5-10-15-20-25…
Row (calories)/ Shuttle Run 2-4-6-8 (15m=1Shuttle)
Line Facing Burpees
10-20-30-40 Double Unders
* as far UP the ladder in 15min
-Rest 3 Minutes-

** 15min to complete the ladder on the way down

TARGET SCORE
Target Calories: 250/200+
Minimum Calories before scaling: None

STIMULUS and GOALS
How to Pace: STEADY! On both ends, not the time to be a hero and sell out only to get buried in calories on part B. Be aggressive with the transitions through part A and try to keep the effort on all the machines consistent. Pacing should stay moderate (75%) at each station.

How it should Feel: CARDIO! All the erging today, so get some good tunes on, put your head down and go to work.

WORKOUT STRATEGY & FLOW
Row: Drive with the legs and hips, finish with the arms, and then reverse order going in. Focus on breathing and be consistent with the pacing.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every 1 minute and 30 seconds.
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 60-65% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean
1 Hang Clean + 1 Power Clean below the knees + 1 Clean + Push Jerk @ 68-70% 1RM Clean

WOD: For Time
15/12 Calorie AirBike/ Row / Run
7x Bar Muscle Ups/ 10 x Burpee Chest 2 Bar
Max Unbroken Wall Balls (10/9)
-Rest 1 minute between sets-

*Continue to repeat the Triplet until you reach 150 Wall Balls

TARGET SCORE
Intended Workout RPE: 9.5 – 95% – very high intensity
Target Time: sub 14 minutes (score includes built in rest)
Time Cap: 20 minutes (score includes built in rest)

STIMULUS and GOALS
How to Pace: CHALLENGE into PAIN CAVE! Here’s a challenge that’s going to see how bad you are willing to hurt. You want to be strategic, but at the same time not afraid to go into that deep, dark cave. Be smart on how much you give on the bike and bar to allow for a high output on the wall ball. Can you get down in 2-3 sets?

How it should Feel: LACTIC ACID PARTY into PAIN!!! If you get this in 3 sets or less then you win. Anything more is just being lazy and not wanting to hurt! (or there is improvement to be made in these movements!)

WORKOUT STRATEGY & FLOW
Air Bike: Pacing should be moderately-fast (80-85%+) with the goal to finish under 50 seconds. Not a max effort, but a solid pace that can get you done quickly without putting yourself in a cardio deficit.

Bar Muscle Ups: Unbroken would be ideal for this, however, break into multiple sets if needed, before your arms go. You don’t want to trash the upper-body before a max set of wall balls.

Wall Balls: Set yourself up for success with a solid effort on the first attempt. Try and make it a goal to hit 40-50+ reps. Aggressive hip drive while breathing through the motion and rolling the arms out will help a ton.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

WOD: 3 sets @ consistent 70-80% intensity
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (22.5/15kg)
12 Calorie Row/ AB/ Run
-rest 3 minutes between sets-

TARGET SCORE
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 96+ Reps (4+ Rounds)
Minimum Reps before scaling: 72 Reps (3 Rounds)

STIMULUS and GOALS
How to Pace: STEADY! Short reps with fast movements across 5:00 amraps will have your heart bouncing up and down. Being steady and consistent on each station will be the goal while keeping aggressive transitions. First set should be the “test pace” and then the next two times through is trying to mimic or increase pacing across.

How it should Feel: GASSY! Up and down, in and out like a fast food restaurant. Control your breathing and get that heart rate back down during the rest.

WORKOUT STRATEGY & FLOW
Burpee Box Jump Over: It’s only four so just stay steady and don’t go crazy here. It does you no good to sprint.

Dumbbell Snatch: Smooth and steady while breathing at the top for unbroken sets every time. Be violent with your hip drive to launch the weight overhead.

Row: Don’t waste any time getting it moving. Pacing should be moderate to moderately fast (70-75%+) with the goal to finish under 40 seconds. Make sure the straps are set up where you don’t have to tighten them and you can slide in and out.

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch

*All touch n go.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

For Time
Accumulate 100 Alternating Leg V-Ups holding 5kg plate
*Each time you break complete 10 Supermans

STIMULUS and GOALS
How to Pace: Steady. 7/10 RPE — Breath though each rep.

How it should Feel: MUSCULAR ENDURANCE – Fatigue in the abs will set in!

WORKOUT STRATEGY & FLOW
Alternating Leg V Ups: Begin each rep from the hollow position. This is different than the V Up standard we see in CrossFit.
Supermans: Each time you raise into Superman then lower back to start that is 1 rep.

SCALING
The SCALING aim: Less volume with similar stimulus
For Time
Accumulate 70 Alternating Leg V-Ups
*each time you break complete 5 Superman

WOD:

30 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
30 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
20 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Hang Cleans (2×24/16)
-rest 1:1-
20 Kettlebell Deadlifts (2×24/16)
15m Walking Lunge (2×24/16)
20 Kettlebell Deadlifts (2×24/16)
-rest 1:1-
10 Kettlebell Hang Cleans (2×24/16)
15m Walking Lunge (2×24/16)
10 Kettlebell Hang Cleans (2×24/16)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time each set: 2-3 minutes
Time Cap each set: 3 minutes 30 seconds

STIMULUS and GOALS
How to Pace: CHALLENGE! We are bouncing back and forth on kettlebell deadlifts and hang cleans with increasing weights paired with a decreasing sled push weight. Reps will go down, but distance goes up as the weight drops, so be ready to grind through these quick chippers with a moderately aggressive pace. The goal should be to complete each station with as few breaks (if any) as possible.

How it should Feel: HEAVY and GASSY! These will put your body in some uncomfortable pain, but in a rewarding way once it’s all said and done. Fight hard through each set, and don’t be afraid to hurt.

WORKOUT STRATEGY & FLOW
Double Kettlebell Deadlift: Goal for both workouts regardless of the weights should be 1-3 sets. If you plan to break more than once, ensure that the rest is quick and you get right back to work.

Weighted Lunges: Keep it Steady. Relax your hands as much as possible to save your grip with the kettlebells.

Double Kettlebell Hang Clean: These will be the most challenging and should be broken up from the start. You will have a break after, so if you catch rhythm, keep the weights flowing for as long as possible.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:

*Do a set every 1 minute and 30 seconds.

5 Bench Press @ 65% 1 RM Bench Press
5 Bench Press @ 65% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
3 Bench Press @ 75% 1 RM Bench Press
1 Bench Press @ 80% 1 RM Bench Press
1 Bench Press @ 80-85% 1 RM Bench Press

WOD: 

Strict JT
21-15-9
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push Ups
-rest 3 minutes-

“Pulling JT”
21-15-9
Strict Pull Ups
Feet Elevated Ring Rows
*50m Dumbbell (or Kettlebell) Farmers Carry after each set (2×24/16)

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 10 minutes
Time Cap each set: 15 minutes

STIMULUS and GOALS
How to Pace: STEADY into GRIND! For workout 1, it is all push into straight pulling/holding for workout 2. This is one of the workouts designed to take you to the edge of muscle fatigue. You want to be strategic with your sets to avoid falling off and hitting failure. Once you’ve reached it, it’s just a waiting game until you can streak out singles. Once you think it’s over, we rest and enter another arm wrecker that is all pulling. Be cautious early on and enjoy the pump.

How it should Feel: MUSCULAR ENDURANCE! It’s like your arms and shoulders have just been put through a meat grinder, which has been filled with air to the point of exploding.

WORKOUT STRATEGY & FLOW
Strict Handstand Push Up: The goal should be 4-8+ reps at a time. The first time, you will feel the best, but that doesn’t mean you should go unbroken and fry your arms. Play the long game and take breaks early and often.

Strict Ring Dip: Break early and often as well here (4-8+). These will fry your triceps, making the push-ups 10x’s harder.

Strict Push-ups: As above, these will be very humbling for those who are great at them. They honestly could turn into 2-3 reps at a time.

Strict Pull Up: 3-5 reps at a time and try to avoid singles if possible/

Feet Elevated Ring Row: At least 5 reps here is what we want, which will be difficult so take the extra break if needed.

Double Kettlebell Farmer’s Carry: Unbroken should be the goal, or half way before breaking at minimum. Chalk up really well before starting each carry.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:

2 Rounds

*Do a set every 1 minute and 30 seconds.

1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

Part B:
Prep and Set up then:
*Do a set every 1 minute and 30 seconds.

3 Back Squat @ 70-75%
3 Back Squat @ 70-75%
3 Back Squat @ 70-75%

WOD: For Time
Buy in: 45/35 Calorie row/ski Erg/ Run / AB

2 Rounds
45 GHD Sit Ups
45 Push Press (45/30)

Buy out: 45/35 Calorie row/ski Erg/ Run / AB

TARGET SCORE
Intended Workout RPE: 6-7 – 60-70% – moderate intensity
SCORE = Total Time

STIMULUS and GOALS
How to Pace: STEADY! We have a big buy-in on the bike before you dive into 2 large-set rounds. Moderate pacing across, but don’t be too soft since it’s scored on the back end with the max calorie bike. Grind through the 2 rounds with a methodical pace that leaves enough time where it matters.

How it should Feel: MUSCULAR ENDURANCE and CARDIO! It starts and ends with cardio, and sandwiched in the middle is a core and shoulder beatdown.

WORKOUT STRATEGY & FLOW
Bike Erg: Pacing off the start should be moderate (70%) with the goal to finish under 2:30. Focus on breathing while relaxing your arms as much as possible. Depending on the time remaining will dictate your effort. Anything over 2:00 should mimic the first bike. Under, we can have that effort increased a little for a strong finish.

GHD Sit Up: Just try and be as close to non-stop as possible on these. A violent hip drive with fast hands will help launch the body up for each rep. Pause for a half second at the top to breathe.

Push Press: Weight should be light and allow for at least sets of 15 or more. Maybe in the first set, we should try for a larger number and then go into a negative rep scheme (20-15-10). Remember, it’s a push press, not a push jerk.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

*Do a set every minute.

1 Power Snatch @ 73% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 75% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch
1 Power Snatch @ 78-80% 1RM Snatch

WOD: 1-2-3-4-5-6-7-8-9-10
Power Snatch (60/45)
Burpee Pull Up

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time: sub 10 minutes
Time Cap: 14 minutes

STIMULUS and GOALS
How to Pace: STEADY! Ascending ladders are always tough to judge. Especially ones like this that rely heavily on strength and cardio endurance. How you start is how you should end (minus a little push on the final set). Take it one rep at a time while controlling your tempo and breathing.

How it should Feel: MUSCULAR ENDURANCE and/or GASSY! A lot of ups and downs with heavy pulling will make for a shoulder wrecker. Stay within your limits, and don’t try to be a hero on those early sets.

WORKOUT STRATEGY & FLOW
Power Snatch: Weight is moderate (under 75% of 1RM Power snatch), where singles should be the game plan across all sets. There is no sense in going touch and go to fry your shoulders and grip off the back.

Burpee Pull Up: Smooth and steady here while staying as close to non-stop as possible. Pause at the bottom of each rep to breathe. Ensure you mark a line for your hands to land for consistency on your reps.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Strength & Skill

Part A:

*Do a set every 2 minutes.

2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean
2 Position Receive Power Clean + Push Jerk @ 70-75% 1 RM Power Clean

*2 Positions are just above parallel and parallel.

Part B:

For Time:
40-30-20-10-5
– MB Situps or GHD
-Handstand Hold in seconds (accumulate the seconds, does not have to be unbroken)

*Choose from the following based on the standard of being able to hold 40 seconds unbroken.
Box Handstand Hold
Wall Handstand Hold (back to wall)
Box Handstand, Wall Facing Handstand, Freestanding (if you can do at least 30 seconds unbroken)
Freestanding Handstand

WOD: 4 sets: @ RPE 7/10
15 Wall Balls (10/7)
30 Double Unders
15/12 Calorie Row/ AB/ Ski/ 100m run
30 Double Unders
-2 minutes rest between sets-

TARGET SCORE
Intended Workout RPE: 7 – 70% – moderate intensity
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes

STIMULUS and GOALS
How to Pace: STEADY! There’s no sense in trying to burn the house down. We want to approach each set with an effort that allows for consistency in pace and reps across the team. Where time can be improved is the amount of time spent on transitions. Speed things up as the workout goes on for decreased set times.

How it should Feel: GASSY into CARDIO! There is no real reason to stop during the sets. We have designed this so you can keep unbroken sets throughout while maintaining moderate intensity. You shouldn’t have to kick it into high gear at any point.

WORKOUT STRATEGY & FLOW
Wall Balls: UNBROKEN, plan and simple here. Take a deep breath before starting, and focus on being smooth.

Double Unders: Unbroken as well, so ensure your rope is laid out correctly every time, and control your breathing to minimize trip-ups.

Row: Get the fan moving quickly while getting up to a moderate pace (70%+). The goal should be sub 55 seconds while slowing down the final 2-3 calories.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.