8.19.2022
Warm-up
[3-10:00]
7:00 @ warm up pace
30s on bike - increase pace each round
5 Hang Muscle Snatch (w/ PVC pipe)
5 PVC pass throughs
5 PVC snatch balance
5 scap pull ups -or- ring row scap rows
Specific Prep
[10-20:00]
w/ empty bar
3-5 hang Power snatch w/ 2s hold at catch
3-5 OHS @2222
+
add some weight (still light loading)
EMOM 3-4:00
1 Hang Power Snatch + 1 OHS - building each set to starting weight
Weightlifting
[20-28:00]
Hang Power Snatch + Overhead Squat (1.1 x 8 sets; every 1:00)
Hang Squat Snatch + Overhead Squa (1.1 x 8 sets; every 1:00)
Specific Prep
[30-35:00]
5 scap Pull Ups
3-5 strict pull ups
3-5 kipping Toes to bar
Metcon
[35-53:00]
Bike to Work (Time)
For Time (18:00 Time Cap)
5 mile bike
50 Strict Pull Ups
50 Kipping Toes to Bar* You may break this work up however you like. For example:
5 rounds of
.5mi bike
10 strict Pull Ups
.5mi bike
10 Toes to Bar
CC: GRIND
Since we can partition work however, break this up to benefit your strengths and carry your weaknesses.
Bike to Work (BUILD) (Time)
4 mile bike
40 banded strict pull ups -or- Ring Rows
40 kipping knee raises (or straight leg raise, KTE, or anchored Toes to Bar)
EXTRA Competitor WOD
First Timer work (in lieu of class WOD)
Metcon (Time)
30-45:00 at very easy pace:
1:30 row
10 plank marches
1:30 echo bike
10 Alt. glute bridge march
1:30 ski
15-20s passive hang
