5.6.2022
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row or Run
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
Specific Prep
[15:00-20:00]
Go over scales and setup
Pull Up Prep
10 second dead hang
10 second active hang
5 scap pull ups
5 slow arch to hollow
3-5 strict pull ups , banded pull ups or ring rows
Push Up Prep (on ground/or box whatever athlete plans to do in WOD)
30 second plank hold
4 Push ups @ 1111
3 Push Ups @ 2221
2 Push Ups @3331
5 Regular tempo push ups
Air Squats
5 Russian Baby Makers
15 second bottom of squat hold
5 air squat @ 3331
15 second bottom of squat hold
5 regular tempo squat with emphasis on reaching below depth squat and standing all the way up at top
Metcon
[20:00-45:00]
The Best Little Chapel (3 Rounds for reps)
25:00 EMOM
min 1: 200m Run
min 2: 4 Strict Pull-Ups + 8 Push-Ups + 12 Air Squats
min 3: 15/12 Cal Row
min 4: 4 Strict Pull-Ups + 8 Push-Ups + 12 Air Squats
min 5: Rest
CC: PACER/SUSTAIN
This EMOM is centered around the workout "Cindy". We are adding in additional conditioning components to get the breathing a little higher to more closely mimic Murph. Stay steady and just work on building that volume and staying steady on the run and the row.
Open/RX+: 5 Strict Pull-Ups + 10 Push-Ups + 15 Air Squats
Score:
1- # Pull Ups each round
2- # Push Ups each round
3- # Air Squats each round
The Best Little Chapel Build (3 Rounds for reps)
25:00 EMOM
min 1: 100m Run
min 2: 3 Banded Strict Pull-Ups + 6 Push-Ups + 9 Air Squats
min 3: 12/10 Cal Row
min 4: 3 Banded Strict Pull-Ups + 6 Push-Ups + 9 Air Squats
Finisher
[45:00-55:00]
Metcon (Weight)
3 Sets of Bicep 21s:
7 90degress to top range of motion
7 end range of motion to 90 degrees
7 Full range of motion
R: as needed to maintain quality sets
Load: Choice (light)
Cool Down/Stretch
[55:00-60:00]
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
EXTRA Competitor WOD
Weightlifting – A&B (Before the Main WOD)
Conditioning – C (After Main WOD)
Split Jerk (3-2-1,3-2-1,3-2-1; rest 45s/2:30)
3 Rounds
3 Reps @ 75%
R: 45sec
2 Reps @ 80%
R: 45sec
1 Rep @ 85%
*Add 5 pounds on each set, each round. So that you end at 75%+10#, 80%+10#, and 85%+10#
Back Squat (EMOM 8:00 x 3 reps; 75% of 1RM)
*Performed as fast as possible
Metcon (5 Rounds for reps)
5 Sets, Each for Time
22 GHD Sit-Ups
8 Sandbag / D-Ball Cleans'
50ft Dual Front rack Carry (65/50s)
R: 1:30 b/s
