10.23.2021
Warm-up
[3:00-10:00]
3 Rounds
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
+
[10:00-18:00]
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
Metcon
[22:00-47:00]
Aliens (AMRAP - Rounds and Reps)
25:00 AMRAP
w/Partner 600m Farmers Carry 35/25#
Then…
AMRAP in Remaining Time
50 Synchro Air Squats
400m Run w/partner
30 Strict Pull-Ups *split these w/ partner
*Partners will walk together on farmers walk, but only one partner is carrying the DB's
*400m Run = 40 Reps
Open/RX+: 50/35#, 30 Strict Chest to Bar
Aliens (BUILD) (AMRAP - Rounds and Reps)
25:00 AMRAP
w/Partner 600m Farmers Carry 25/15#
Then…
AMRAP in Remaining Time:
50 Synchro Air Squats
400m Run w/partner
30 Banded Strict Pull-Ups
Finisher
[47:00-56:00]
6:00 AMRAP
10 V-Ups
10 Russian Twists (over and back = 1)
10 Hollow Rocks 10sec Hollow Hold
Cool Down/Stretch
[56:00-60:00]
Down Dog
Low Lunge
Elbow to Knee
Reach to Sky
Hamstring Stretch
Half Pigeon
Down Dog
Low Lunge
Elbow to Knee
Reach to Sky
Hamstring Stretch
Half Pigeon
EXTRA Competitor WOD
Snatch Balance + OHS (6 sets; rest as needed)
3+1 @ 70%
2+1 @ 75%
2+1 @ 80%
1+1 @ 85%
1+1 @ 90%
1+1 @ 90+%
% of 1RM Snatch
Deadlift ((w/ 3" deficit); 5-5-5-5-5; rest 2-3:00)
Set 1: 5 reps @ 70%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 70-75%
Set 4: 5 reps @ 70-75%
Set 5: 5 reps @ 75-80%*
* rate of perceived effort, not 1RM percentage
Metcon (Time)
5 Sets
3/2 Legless Rope Climbs
8 Alt DB Snatch 70/50#
8 Deficit Kipping HSPU
R: 90sec b/s
Metcon (Weight)
3 Rounds For Quality
10 Bent Over Rows
20 Branded Tricep pushdowns
10 DB skull crushers
R: as needed b/s
**choice on load
