4.15.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
10/10 Banded Clamshells
20 Plank Shoulder Taps
20sec Glute Bridge Hold
8/8 Staggered Stance Barbell Goodmorning
8 Barbell Back Squat
6 Jumping Back Squats
Skill Work
[15:00-25:00]
Broad Jump (3-5 Burpee Broad Jumps; x 5 sets; every 2:00)
Sub 10 Banded Hip Thrust for Broad Jumps for those with movement limitations.
Focus is to jump as far on each jump as possible.
Primer
[25:00-35:00]
2 sets of
12 DL
9 HPC
6 S2OH
SET 1: empty bar/light weight
SET 2: just below workout weight
Then
1 set at workout weight
6 DL
5 HPB
4 S2OH
Metcon
[35:00-50:00]
DT (FITNESS) (Time)
(15 min HARD CAP)
5 Rounds:
12 Deadlifts (115/85)
9 Hang Power Cleans (115/85)
6 Push Jerks (115/85)CC: PUSH/THRESHOLD
Time Domain: 8:00-14:00
We love ourselves a good Hero WOD as well as a good barbell conditioning piece, so this has it all. We want the weights to be at a manageable load so as to not create forced reps. We want this to be challenging, but also challenging because you are moving quickly throughout the reps. Ideally, we want to see the deadlifts done in 2 sets or less, the hang power cleans in 2 sets or less and the push jerks in 2 sets or less. Ideal percentage would be to keep to 60% or less.
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
DT (BUILD) (Time)
(15 min HARD CAP)
5 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Cool Down/Stretch
[50-60:00]
:30sec Down Dog
1:00 Dragon Pose (right)
:30sec Down Dog
1:00 Dragon Pose (left)
:30sec Down Dog
1:00 Pigeon Pose (right)
:30sec Down Dog
1:00 Pigeon Pose (left)
:30sec Down Dog
2:00 Updog
Finisher
[after class]
Metcon (4 Rounds for reps)
4 Rounds
10 Medball Hamstring Curls
:30sec Medball Weighted Wall Sit
-Max Unbroken Barbell Z-Press 45/35#, 20/15kg
EXTRA Competitor WOD
Capacity Work (Separate Session)
Weightlifting (Before Main WOD)
Gymnastics Conditioning (After Main WOD)
Metcon (4 Rounds for reps)
40:00 EMOM
min 1: 15/12 Cal Row
min 2: 12 Burpees to Target 8’’
min 3: 15/11 Cal Bike
min 4: 20 Wall Balls 20/14#
Snatch (15:00 EMOM)
min 1-8: perform @ 70%
min 9-15: build by feel
*Only allowed 2 misses
Front Squat (4 Sets of 8 Reps @ 70% R: 3:00 b/s)
Metcon (2 Rounds for reps)
2 Sets
9 Bar Muscle-Ups
50ft Handstand Walk
7 Bar Muscle-Ups
50ft Handstand Walk
5 Bar Muscle-Ups
R: 4:00 b/s
