Strength
Front Squat
3 Sets:
8 Front Squats (65-70%)
3 Seated Box Jumps after each set
-rest 2 Minutes between sets-
WOD
"Paradise Falls"
7 Rounds For Time:
10/8 Calorie Air Bike
1 Rope Climb (Scale 3 Strict Pull Ups)
10 Box Jump Overs 24"/20"
1 Rope Climb (Scale 3 Strict Pull Ups)
Strength
Shoulder Press
3 Sets:
8 Shoulder Press (65-70%)
15 Seated Banded Lat Pull Downs after each set
-Rest 2 Minutes between sets-
WOD
"Carl and Ellie"
For Time:
Row 400m
50ft Handstand Walk (Scale 4 Wall Walks)
Row 600m
75ft Handstand Walk (Scale 6 Wall Walks)
Row 800m
50ft Handstand Walk (Scale 4 Wall Walks)
WOD
"Up"
4 Rounds For Time:
100 Double Unders
20 Toes to bar
10 Back Squats 185#/125#
* Back Squats are from the ground
Accessory
Gymnastics Skill Work
We have Rope Climbs in the workout on Wednesday. Take this time to practice the level that's appropriate for you.
Level 1: Zombie Rope Climbs or Pull-up Rope Climbs
Level 2: Standard Rope Climbs
Level 3: Legless Rope Climbs
After a skill review, perform the following EMOM. You can partner up and start on opposite movements. This is all about practice to prepare for Wednesday, so try different foot wraps, practice jumping up to grab the rope, etc. The goal is to improve efficiency, not to do as many reps as possible.
EMOM8:
Odd: 1-3 Rope Climbs at your level above
Even: 20-30 second Sorenson Hold (face down GHD hold) or Superman Hold
If Ropes are unavailable, there is an alternative option in the coach notes.
WOD
"Pop Rocks"
Teams of 2 (1:1)
4 Sets (each) For Time::
50ft Front Rack Walking Lunge 95#/65#
100ft Dumbbell Farmer Carry (2x70#/50#)
100ft Double Dumbbell Front Rack Carry (2x70#/50#)
* If limited on space/equipment, the barbell walking lunge can be switched to a single dumbbell front rack walking lunge.
