Do we have another PR in the tank?! Anyone going 3/3 to start the week? Amazing if so! Often as we get years into this methodology, PR’s are harder and harder to come by. So that means if you are new and enjoying the fruits of being a newbie, soak in the moments! After we deadlift, we get after a pretty “heavy WOD”. This will test our ability to breathe heavy, execute skills and move tough weights. The glaring balance of work to rest should imply that we want you getting after in the time provided for the work to be done. Go get it on the row, get as many reps as you can there–the reps are designed to be harder to achieve in the next 3 minutes.
3:00 Row or Bike
___________
10 Thoracic rotation in bottom of squat
10 Spider-Man + Twist
10 Scorpion
2 rounds
__________
10 Ground to overhead (light plate)
5 Scap pull up
5 Kipping swings
5 Strict leg raise or T2B
10 Air Squat
3 rounds
Every 3:00 x 5 Execute 1 set, ascending in load to a potential 1rm!
5-4-3-2-1
RXConditioning:
1:00 max cal Row
Into:
3:00 AMRAP
5 Bar muscle up
4 hang Squat Clean (205/135lb.)
3 Front Squat
4:00 Rest
3 rounds
Intermediate:
1:00 max cal Row
Into:
3:00 AMRAP
5 Banded/ Jumping BMU or 5 burpee pull up
4 hang Squat Clean (135/95lb.)
3 Front Squat
4:00 Rest
3 rounds
Baseline:
1:00 max cal Row
Into:
3:00 AMRAP
5 Banded Chest to bar pull up + 5 Push Up
4 hang Squat Clean (45/30lb.)
3 Front Squat
4:00 Rest
3 rounds
1:00 butterfly stretch
1:00 Lat stretch each arm (holding rig or band attached to rig)
