WOD – Tue, Sep 9
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 bike or row
2 rounds:
- 10 medball squats
- 10 glute bridges
- 5 no-push-up burpees
- 10 kipping swings
Specific Warm-Up (8:00–13:00)
- 5 front squats
- 5 front rack reverse lunges
2 sets 6 alternating front rack lunges building to workout weight
Strength (Weight)
(15:00–30:00)
Every 2:30 x 5 Sets
6 alternating front rack lunges (3/leg) – heavy
**During rest, explore some pull up skills and drills as time permits.
- Kip pull up linking reps
- Butterfly action practice (strict butterfly circles)
- Butterfly pull up practice
- Etc.
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (35:00–50:00)
12:00 AMRAP:
4 Hang Power Cleans (185/125lb.)
8 step back lunge (50/35 each arm)
12 Pull-Ups
Goal: 5-6+ rounds
Intermediate: 135/95lb.,35/20lb. DB’s, banded pull-ups
Baseline: 35/15lb. Hang power clean, unweighted step back lunge, ring rows
Cool Down (Checkmark)
(50:00–60:00)
- :30 couch stretch/leg
- :30 forward fold
- 10 banded face pulls
2 rounds NFT
Lower body unilateral strength followed by a grindy triplet focused on grip and legs. Some of the challenge will be to see how the upper body can hang on to the rig after the pressing and pulling yesterday’s training. Today we pull vertically vs. yesterday’s horizontal pull.