4.18.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
30sec Jump Rope
10 American Dumbbell Swings
10 Goblet Squats
:30sec Handstand Hold
:30/:30 Banded Front Rack Stretch
Specific Prep
[15:00-20:00]
Front Squat @ 22X1; 6-8 reps x 2-3 sets @ 40-50-60% of 1RM
Weightlifting
[20:00-35:00]
Front Squat (@22X1; 6 reps x 5 sets; every 2:30)
Start @ 60%, build each set if form and tempo are perfect
Specific Prep
[35:00-42:00]
Devils Press: Chest must touch the floor. DB’s can go between the legs (suggested) or go on the outside of the legs as we bring the DB’s through extension to overhead.
PREP
3 burpees (w/ hands in DBs - working chest to ground)
3 Dual DB Swings
3 Devil's press
DB Thruster: We want to see the dumbbells on a good front rack position with the elbows up and pointed out in front of the body. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive as we come out of squat
PREP
3 Dual DB FRont Squats w/ 2s hold at bottom
3 Dual DB Front Squats -no pause
3 DB Thrusters
Metcon
[42:00-57:00]
Undertow (2 Rounds for reps)
2 Rounds of 6:00 AMRAP + 3:00 Rest
24 Double Unders
8 Dumbbell Thrusters 35/25#
4 Devils Press 35/25#
Open/RX+: DBs 50/35#
CC: PUSH/THRESHOLD
Goal: 3+ Rounds/Set
We are looking to stay consistent through each AMRAP. By breaking this into two AMRAPs instead of having one 12:00 AMRAP we can increase the intensity and focus from one set to the next on ways to improve and pace better as well as teach our body how to recover between efforts.
Undertow (BUILD) (2 Rounds for reps)
2 Rounds of 6:00 AMRAP + 3:00 Rest
48 Single Unders
8 Dumbbell Thrusters 25/15#
8 Alternating DB Snatch (Single DB) 25/15#
4 Burpees
Cool Down/Stretch
[57:00-60:00]
1:00/1:00 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
Accessory Work
Metcon (Weight)
4 Sets, For Quality
50ft Back Rack Walking Lunge
:15-:20sec L-Sit
*Challenging loads on back rack walking lunges
EXTRA Competitor WOD
Row Conditioning (A) – AM Session
The row session today is based off the 10k row and should be more aerobic in nature. We are not looking for crazy challenging efforts here today, but rather steady state work.
Weightlifting (B&C) – Before WOD
For the weightlifting piece, we are building directly off last Monday’s Snatch as we look to keep building percentages until we will hit 3 weeks of percentages in the 80%+ range.
Gymnastics (D&E)- After WOD
Our gymnastics piece today is gymnastics specific and density based. Expect fatigue to settle in on that second set of handstand pushups (min 5-7)
Metcon (7 Rounds for reps)
2.5k Row
REST: 1000m Bike @ easy
2x 1.5k Row
REST: 750m Bike @ easy
4x 500m Row
R: 500m Bike @ easy
Holding 10k Row Pace Across
Snatch High Pull + Low Hang Power Snatch + Overhead Squat (1+2+1 x 6 sets; rest 90s)
** On Snatch High Pull Pause 2s at knees
Sets 1-3: @ 70% of 1RM PS
Sets 4-6: @ 75% of 1RM PS
Snatch Pull (4 Sets x 4 Reps @ 95-100% of 1RM Snatch)
Metcon (3 Rounds for reps)
6:00 EMOM
1-3 Strict Ring Muscle-Ups
2-4 Kipping Ring Muscle-Ups
Metcon (AMRAP - Reps)
7:00 EMOM
min 1: 9 Deficit Handstand Push-Ups
min 2: 7 Deficit Handstand Push-Ups
min 3: 5 Deficit Handstand Push-Ups
min 4: Rest*
min 5: 9 Deficit Handstand Push-Ups
min 6: 7 Deficit Handstand Push-Ups
min 7: 5 Deficit Handstand Push-Ups
