Activation
Single arm Lat pulldowns straight arm: 15 reps **each(banded)
Banded face pulls: 15 reps w/pause in pull
10 GHD back extensions + :10 sec pause on last rep
#
Warm-up
2 Rounds **jogging to stations
:30 row **increase pace every round
10 lunges
30’ft leap frog
:20 sec bike **increase pace every round
5 slam balls
5 box jumps **stepping down
#
BB work
5 DLs
5 bent over row
5 HPC
5 burpees
x2
#
Mobility
Banded front rack stretch :20 sec stretch+ 5 contractions pulling on band x2 sets **each
Banded hip Flex/ext. :30 sec stretch **each
#
Strength
Hang Power Clean: 7 sets x 3 reps; building to heavy for the day
+
Drop set @80%: 1 x5 reps
#
Conditioning
15/12 cal bike
12 DB cleans @50/35
18 burpees
12 DB cleans
15/12 cal bike
Rest 7-9 mins x3 rounds
**Sprint efforts, no pacing. Rest accordingly to maintain sprint efforts. Second round of rest does not have to be the same as first rest time. Notes times of the rounds and times of the rest
–
50-59: DBs @35/20; 15 burpees
–
60+:
15/12 cal bike
9 DB cleans @35/20
12 burpees
9 DB cleans
15/12 cal bike
Rest 9 mins x3 rounds
#
BE Complete
1. Single leg DLs: 3-4 sets x8-10 reps
2. Weighted Glute bridges: 3 sets x10-12 reps **can use DB instead of BB if preferred
3. 4-5 mins of vertical lying on foam roller
Strength 3 rep hang power clean up to 195
Drop set @155
ConditionING
15ab
12db clean@50’s
18 burpee
12 db cl
15ab
Rested 8 min between ea rd 3rds total time 28:28 rd1=3:58. Rd2=3:52. Rd3=4:28
Be complete done
Strength
Hang Power Clean: 7 sets x 3 reps 140#
Drop set @80%: 1 x5 reps @115#
Conditioning
15 cal bike
12 DB cleans @35
18 burpees (can’t follow instructions, should have only done 15)
12 DB cleans
15 cal bike
Rest 7-9 mins x3 rounds
Rnd 1 – 3:48
Rest 1 – 6:52
Rnd 2 – 4:28
Rest 2 – 8:52
Rnd 3 – 4:39
Total time – 28:41
BeComplete – Done
Strength @195lb
Drop set @155lb
Conditioning
15ab
12db clean@50’s
18 burpee
12 db cl
15ab
Rested 8min (1st) and 9 2nd, DNF left calf cramped on R3 but rd1=3:26. Rd2=3:47 Rd3=completed 12Cal before calf cramped. Need to revisit this WOD.
Be complete: Done