Activation
15 in place calve raises
30’ft walking on toes
15 toe raises
30’ft walking on heels
Single leg banded hip flexor pulls: 15 reps **each
#
Warm-up
1 min row
2 Rounds
5 strict pull-ups
10 push-ups
–
:45 sec row
2 Rounds
30’ft running high knees
30’ft running butt kicks
30’ft high skips
–
:30 sec row
10 v-ups
10 BB push presses
10 BB goodmornigs
5-7 kipping pull-ups
#
Mobility
:60 sec couch stretch **each
Single arm wall shoulder :15 sec hold/:05 sec release x2 **each
Ankle dorsiflexion stretch on wall: :15-:20 sec stretch **each
**toes on wall, heel on floor, drive knee towards wall.
#
Bounding
Forward hurdle bounding x4: building in height
**Should be consistent fluent jumps throughout. All 3 bounds should be rebounding. Athletes can use boxes and PVC as hurdle
(16 mins)
#
Gymnastics
Opt. 1
EMOM x10
6-10 C2B kipping
**building off prior weeks
**If just joining stick to one number from start to finish
–
Opt. 2
EMOM x6
3-5 C2B kipping
+
EMOM x4
6-10 kipping pull-ups
**building off prior weeks
**If just joining stick to one number from start to finish
–
Opt. 3
EMOM x10
6-9 strict pull-ups **band if needed
**building off prior weeks
**If just joining stick to one number from start to finish
–
**Final progression
#
Conditioning
30-26-22-18-14 **12 min cap
GHD sit-ups
7-9-11-13-15
S2OH @155/103
**WOD Layout:
RND 1: 30 GHD-S/7 S2OH
RND 2: 26 GHD-S/9 S2OH
RND 3: 22 GHD-S/11 S2OH
ETC.
–
50-54: GHD sit-ups: 26-22-18-14-10
–
55+:
GHD sit-ups: 26-22-18-14-10
S2OH @135/93
**modify weights as needed; not looking for those to go unbroken, I expect later rounds to be broken up if needed. Modify weight if you feel that you’ll be down to single or doubles in later rounds
#
BE Complete
1. Crossover symmetry Protocol: 7-10 mins
2. 3-4 mins rolling out hip flexors
3. Stretching complex:
:10 sec cobra stretch
**slide one leg forward
:10 sec lunge elbow to floor
**switch
:10 sec lunge elbow to floor
**Repeat x4
Bounding: 20″x2, 24″x2, 30″x2
Gymnastics: 7 straight through though rounds 7-10 got difficult to unbroken. My butterflies were off couldn’t get into a rhythm. I don’t know how to explain this phenomenon (weird).
Conditioning: DNF though completed 4 rounds, OR got through the round 18 GHD and 13 S2OH. The GHD were the limiting factor in this WOD.
Be Complete: Done
Bounding I did a 30″24″20″24″boxes
C2b10rds of 6
Conditioning used 135# came up 1 rep short of finishing
Gymnastics
EMOM x10
7 reps C2B kipping
Stepped down from previous week because right brachioradialis is sore
Conditioning
30-26-22-18-14 **12 min cap
GHD sit-ups
7-9-11-13-15
S2OH @115
DNF – 4 rnds + 4 GHDSU completed
PR’d – First time I ever puked during a WOD!
BeComplete – Done