FTW Tribe
Hell is empty and all the devils are here – William Shakespeare
GENERAL WARM-UP (0:00 – 8:00)
400m easy Ski (or sub row)
10/10 Single arm overhead squat to a windmill
10/10 Single arm front rack kettlebell lunge
10/10 Ballistic kettlebell row
400m easy Ski or row
*With light kettlebells. The weight should not be a limiting factor. There are two jumps to workout weight with the kettlebells this is the lightweight.
SKILL AND INSTRUCTION (8:00 – 24:00)
BACK SQUAT PREP AND TRANSITION (24:00 – 33:00)
WOD(33:00 – 48:00)
21-15-9
Chest to bar pull-ups
Kettlebell front rack walk, meters (70lbs/53lbs)
Back squat (185lbs/125lbs)
Kettlebell farmers carry, meters (70lbs/53lbs)
14 minute time cap
Intended Stimulus: Today is a moderate volume chest to bar and all movements are meant to be done in no more than 2 sets. There is a high demand on the trunk in the carries and this carries over to make the other movements more demanding.
SCALING OPTIONS
For today decrease reps before decreasing loads. Consider 15-12-9 or 12-9-6. If that is not reasonable choose an appropriate option below:
Back squat and kettlebell movements decrease load if the weight is not sound for at least half of the reps for each round.
*Chest to bar pull-ups:
Novice:
Supine bar row
*Choose an option that the athlete can get their chest to the bar or object for 10 reps unbroken. No bands today, move the feet farther forward to increase difficulty and close to standing to decrease.
Intermediate:
For those that have chest to bar pull-ups but not more than 3-5 in a row decrease the reps to 15-12-9.
COOLDOWN AND CLEAN UP (48:00 – 60:00)
Straddle stretches:
0:20 at each – left, center, right
0:20 at each – Left hand to foot, elbows to the floor, right hand to foot.
0:20 at each – left reach across and over, hover center, right reach across and over (shoulder to knee)
T-spine mobility
2 x 1:00 Wall ball and weight T-spine mobility drill