2.9.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Bike
8/8 Single Leg Romanian Deadlift
6 No-Dip Muscle Cleans
:30sec Weighted Dead-Bug (barbell)
5 Kneeling Jump to Vertical Jump
10 Alternating Ice Skater Jumps (5/5) *stick landing
Then with Empty Bar
5 RDL
5 Hang High Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Hang Clean
Weightlifting
[15:00-30:00]
Hang Power Clean (Build to a tough 3 rep in 15:00)
Specific Prep
[30:00-38:00]
5 kips swings + 5 Toes to bar (or workout movement)
3 Dual DB step overs
3 burpee Box jump over
3 burpees over DBs (lateral)
Metcon
[38:00-56:00]
Bay Harbour Butcher (Time)
For Time: (18:00 TIME CAP)
25/18 Cal Bike
25 Toes to Bar
25 Burpee Box Jump Overs 24/20''
25/18 DB Deficit Push-Ups
25 Dual DB Step-Overs (35/25#)
25 Weighted Sit-Ups
25 Lateral Burpees over DB's
Open/RX+:
30/22 Cal Bike
30 Toes to Bar
30 Burpee Box Jump Overs 24/20''
30/22 DB Deficit Push-Ups
30 Dual DB Step-Overs 50/35#
30 GHD Sit-Ups
30 Lateral Burpees over DB's
CC: Push/Threshold
Time Domain: 14:00-16:00
This is a fun little chipper here that will get your core fatigued by that final set of Burpees.
**Think about a strong bike effort into focusing on just staying moving through the middle of this workout
** Attack the final set of lateral burpees if you have anything left in the tank!
Bay Harbour Butcher (BUILD) (Time)
For Time (18:00 TIME CAP)
25/18 Cal Bike
20 Alternating V-Ups
30 Alternating Step-Ups
20/15 Push-Ups
20 Single DB Step-Overs
20 Sit-Ups
20 Burpees
Cool Down/Stretch
[56:00-60:00]
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
1:00 Cat/Cow Flow
Accessory Work
Metcon (Weight)
3 Sets, for Quality
10/10 Bulgarian Split Squat
:30sec Handstand Hold (nose to wall or freestanding)
6 Dragon Flags
EXTRA Competitor WOD
Back Squat (6:00 EMOM x 5 Reps @ 65-70%)
*work on speed out of the hole on each rep
Metcon (AMRAP - Rounds and Reps)
16:00 AMRAP
100ft Sled Push
6 D-Ball Cleans (heavy)
100ft Dual DB OH Carry
