FTW Tribe
GENERAL WARM-UP (0:00 – 15:00)
1K row -OR-
(if limited on rowers at class)-
share a rower and complete
2 Rounds of 500 meters, one person rests while the other rows.
Jumping fun:
Building up in box jump max height from a seated position.
*5 Sets of 3 seated box jumps
*10 Box jump (workout height)
*Finish with a 10 fast reps at the box jump height for the workout. (For most this will be lower than the warm-up jumping fun.)
SKILL AND INSTRUCTION (15:00 – 30:00)
Toes to bar prep:
10/10 Toy soilders
10 Boot strapper
10 Straight leg toes to kettlebell
10 Toes to bar
Jerk prep and build up
Jerks are from the floor (no racks)
WOD(33:00 – 48:00)
7 rounds for time of:
15 Box jumps (24″/20″)
10 Toes to bar
5 Push jerks (155lbs/105lbs)
14 minute time cap
*Push jerks are from the floor, no racks used
Scaling Options:
Intermediate:
7 rounds
12 Box jumps (24″/20″)
8 Toes to bar
3 Push jerks (155lbs/105lbs)
Scaled
5 rounds
15 Box jumps (20″/16″)
10 Straight leg toes to kettlebell
5 Push jerks (105lbs/75lbs)
FINISHER FUN (48:00 – 60:00)
3 set for quality:
0:20 Chin over the bar hold
Rest as needed
0:30 Strict pull-ups
Rest as needed
Scaling options:
For those not yet able to hold the chin over the bar or achieve a strict pull-up have them substitute hang from the bar and pull-up negatives
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