FTW Affiliate:
Mints on the pillow don’t mean a lot if the beds not made.
GENERAL WARM UP (0:00 – 10:00)
Joint Prep Routine
10/10 Turn head side to side
10/10 Look up and down
10/10 Swing head in crescent shape side to side
10/10 Shoulder rolls (forward then backward)
10/10 Swing one arm up, while other is down.
10/10 Swing arms across the body at 45ยบ with right arm high, followed by left.
10/10 Full range of motion arm circles forward/backward.
10 Side to side trunk twists
10/10 Straight leg hip circles
10 Right leg swings
10 Left leg swings
10 Right lateral leg swings
10 Left lateral leg swings
20 Butt kickers 20x each leg.
10/10 Knee circles
10 Dorsiflexion drops
SKILL AND TRANSITION (10:00 – 15:00)
Push Jerk Progression
TRANSITION AND BUILD UP (15:00 – 25:00)
Build up to push jerk load doing 3 sets of 3 reps.
TEAM WOD (TEAM OF 3)(25:00 – 55:00)
In a team of three, where 1 partner works while others rest, complete 5 rounds each for time:
10 Shoulder to overhead, (155#/105#)
100m sled push 90#/45#
30 minute time cap
100m = 4 lengths of turf
*Teams can sub a 250m Row for the sled push if limited on sleds per the number of teams WODing at once.
*If a team only has 2 people, add in a 2 minute rest each time after the 2nd person completes their interval.
SCALING OPTION
Scale loads so that they are still heavy but allow for 10 unbroken reps each round and scale scale the row (if rowing in place of sled) so that no interval lasts longer than 2:00 total.
INTENDED STIMULUS
This is intended to be an interval session focusing on high power efforts with approximately a 1:2 work to rest ratio. No individual round should last longer than 2:00.
COOL DOWN (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch
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