11.19.2021
Warm-up
[3:00-15:00]
8:00 AMRAP
1:00 Row
8 Scap Pull-Ups
:15/:15 Single Arm Ring Row Hold
50ft/50ft Single Arm OH Carry
5 Strict Toe to Bar
Specific Prep
[15:00-22:00]
Rope Climb Skill Work
-Go over Footwork for working with your legs on the rope
-Go over legless rope climbs and how to be safe at the top for the touch and then grab feet for the descent
Metcon
[22:00-52:00]
By the Beard of Zeus! (Time)
5 Sets
1 Legless Rope Climb
16/13 Cal Row
9/9 Single Arm Push Press (35/25#)
16/13 Cal Row
1 Rope Climbs (can use legs)
R: 2:00 b/s
Open/RX+: 2/1 Legless Rope Climbs, 9/9 PP (50/35#), 2 regular Rope Climbs
CC: GRIND
Goal: 4-4:30/Round
SCORE is total time including rest
By the Beard of Zeus! (BUILD) (Time)
5/5 Single Arm Ring Rows
12/9 Cal Row
9/9 Single Arm Push Press 35/25#
12/9 Cal Row
5/5 Single Arm Ring Rows
Finisher
[54:00-60:00]
Metcon (AMRAP - Reps)
6:00 AMRAP
Max Rep Rower Pike-Ups
Every time you break, Complete 10 Dual DB Bicep Curls 35/25#
Cool Down/Stretch
60sec/60sec Scorpion Stretch
60sec/60sec Single Leg Forward Fold
2min Barbell Adductor Stretch
2min Prayer Stretch
EXTRA Competitor WOD
Metcon (4 Rounds for reps)
4 Sets, Each for Time
500m Row
500m Ski
400m Run
R: 3:00 b/s
Snatch High Pull + High Hang Squat Snatch (1.1 x 7 sets; rest as needed)
Set 1: 1+1 @ 65%
Set 2: 1+1 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+1 @ 75%
Set 5: 1+1 @ 75%
Set 6: 1+1 @ 75%
Set 7: 1+1 @ 75%
Snatch Pull (pause 2'' off floor for 2s; 3x3; rest as needed)
@ 100% of 1RM Snatch
Front Squat (3 x 5 sets; rest as needed)
Set 1: 3 @ 75%
Set 2: 3 @ 80%
Set 3: 3 @ 85%
Set 4: 3 @ 85+%
Set 5: 3 @ 85+%
*these should be challenging
