9.21.2021
Warm-up
[3:00-15:00]
AMRAP 8:00 for Quality
5 Plank + Down Dog Toe Touches (pause 2sec at plank each time)
4/4 KB Windmill *light
30sec Ring Plank (External Rotation) or plank to floor
50ft/50ft KB Bottoms Up Waiters Walk
:20sec Extended Reverse Plank Bridge
Specific Prep
[15:00-24:00]
Practice "Ring Swings"
Practice TGU -1/side
Box Step down/Weighted Pistol Step-Down
3/leg practice reps with no weight and 3/leg with some weight
Metcon (Weight)
12:00 EMOM
min 1: 7 Ring Swings
min 2: 1/1 Turkish Get-Up
min 3: 5/5 Weighted Pistol Step-Downs
Primer
[36:00-42:00]
1 practice round:
2-3 Strict Pull Ups
2-3 Strict Dips
2 Devil’s Press w/ workout weight
6 air squats
10 DUs
Metcon
[42:00-54:00]
"Yoshi" (AMRAP - Rounds and Reps)
12:00 AMRAP @ grindy pace
3 Strict Pull-Ups
3 Strict Dips
3 Devils Press 35s/25s
12 Air Squats
18 Double Unders
Open/RX+: 3 Ring MU, 3 Devils Press(50s/35s), 12 Air Squats, 24 DU
CC: GRIND
Goal: 4 to 6+ Rounds
Yoshi Build (AMRAP - Rounds and Reps)
12:00 AMRAP
3 Jumping Pull-Ups (2sec eccentric)
3 Push-Ups
3 Devil’s Press (25s/15s)
12 Air Squats
32 Single Unders
Cool Down/Stretch
[55:00-60:00]
60s Alt Scorpion Stretch
:30/:30 Thread the Needle
:60sec Childs Pose
Accessory Work
Metcon (Weight)
3 Sets, Big Set
10-12 Supine Grip Bent Row
10-12 Barbell Roll-Outs
10-12 Deficit Parallette Push-Ups
*can sub DB Deficit Push-Ups
EXTRA Competitor WOD
Sotts Press (3 Sets x 5 Reps)
Hang Power Snatch + Snatch Balance + Squat Snatch (1.1.1 x 8 Sets Build to tough complex for the Day)
Metcon (2 Rounds for reps)
Super Set:
1. Close Grip Bench Press 6 x 6 sets; rest 20s
2. Weighted Strict Pull-Ups 4 x 6 sets; rest 2:00
Metcon (Time)
For Time:
6-12-18-24-18-12-6
Chest to Bar
Assault Bike*Every 2:00, Complete 8 Box Facing Burpee Jump Overs 24/20''
