A GENERAL WARM-UP (0:00-15:00)
1) 3 Minutes of Rowing, Bike, Running, or Jumping Rope
2) Shoulder prep
10 Arm circles Front (start small and build to 10 full ROM)
10 Arm Circles Back (start small and build to 10 full ROM)
10 Side to Side Arm Swings
10 Criss Cross Arm Swings per side
10 Up and Back Arm Swings
5/5/5 PVC Pass Through (5 wide, 5 medium, 5 narrow)
10 Reverse Grip Pass Through
20 Band Pull aparts
15 Scap Retractions on Bar
15 Ring Rows
15 Box or Bench Dips
10 Beat Swings on Bar (go from small to big)
SKILL AND INSTRUCTION (15:00-22:00)
1) Power Clean Progression
*Do 5 reps at each piece of the progression
**Do 10 Air Squats before starting the progression and after the “”Power Lands”” progression.
TRANSITION AND BUILD UP (22:00-35:00)
Coach-Discuss the standards on the Synchro as well as the overall flow of the workout. If you are not signed up for the team series then don’t stress too much on the Synchro aspect, just make sure teams do as best as they can.
Build to the anticipated final weight that the athlete intends on doing for this workout by doing 4-5 sets of 1-3 reps before decreasing load to start the workout.
Partners should do 2-3 sets of 5 reps of a Synchro Wall Ball during this time period.
B Team Series WOD 3 (35:00-50:00)
50 Synchro Wall Ball Shots (20/14 lb ball to 10/9′ target)
30 Cleans (135/95)
50 Synchro Wall Ball Shots
20 Cleans (185/135)
50 Synchro Wall Ball Shots
10 Cleans (225/155)
12 Minute time cap
*Be sure to check the Team Series Website for specific standards if you are signed up to compete.
SCALING OPTIONS
1) Intermediate (This is the official scaling option for the Team Series)
50 Synchronized Wall Ball Shots (14/10 lb Ball to 9′ target)
30 Cleans (95/65)
50 Synchronized Wall Ball Shots
20 Cleans (135/95)
50 Synchronized Wall Ball Shots
10 Cleans (155/105)
2) Novice
30 Synchro Wall Ball
30 Cleans
30 Synchro Wall Ball
20 Cleans
30 Synchro Wall Ball
10 Cleans
*Lower wall ball reps and take out the synchro if needed. The weight on the clean should start light and build slightly over the course of the 3 sets.
C Cool Down (50:00-60:00)
1) 5 minutes Bike, row, jog, or jump rope easy
2) Couch Stretch, 90 seconds/side
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