WOD – Thu, Mar 23
Warm Up
SPECIFIC WARMUP
ROPE CLIMB
3 Pull to stand
3 Hang + footlock
3 Footlock + pull
1-3 Rope climb or scaling (WOD)
SHOULDER-TO-OVERHEAD WARM-UP AND PRACTICE
5 BB shoulder presses
5 BB push presses
5 BB push jerks
BOX JUMP OVER
2×3 Box jump and clear (scale as needed)
– Rest :30 between sets.
032323 (Time)
RX
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (95/135 lbs)
10 rope climbs
– Must clear the box.
INTERMEDIATE
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (75/115 lbs)
5 rope climbs
– Must clear the box.
BEGINNER
For time:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (55/75 lbs)
5 rope pull-to-stands
INTENDED STIMULUS
5:00-10:00.
Complete box jump-overs in 1:00-2:00.
Finish the shoulder-to-overheads in 1-2 sets and spend no more than 2:00.
Spend no more than 6:00 on rope climbs.
Weighted Pull-ups (7 sets: EMOM
1 strict weighted pull-up)
1 strict weighted pull-up)
1) Strict pull-up 2) Banded pull-up 3) Ring rows
Cool Down
Accumulate:
2 sets:
:30 calf stretch/leg
:30 lacrosse ball roll/foot
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
2:00 row, bike, or ski (conversation pace)
10 leg swings/leg (forward and backward)
10 push-ups to down dog
1 set:
1:00 row, bike, or ski
10 box step-overs (20/24 in)
10 jumping squats
1 set:
:30 row, bike, or ski
5 box jumps (20/24 in)
10 up-downs
5 box jump-overs (clear the box)
– Scale the height as needed.