WOD:

1a) Warm-up – Passive:

2 minutes/side Quad Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item

2 minutes/side Calf Mobility w/Lacrosse Ball/Foam Roller/Barbell/Kettlebell/Household Item

Spend more time as needed if you find some tight spots or knots.

1b) Warm-up – Active – 5 rounds of:

5 Towel Pass Throughs

10 Scapula Push-ups

15 Alternating Toe-ups

Take your time, focus on positions, activation, stretch.

2) Strength/Voume Work – 3 sets of Tempo Dumbbell Floor Press:

10 Reps

8 Reps

6 Reps

Rest 2 minutes between sets.

3) Met-con – 10 rounds AQAP:

300m Run, or Machine, or Jump Rope, or Stair Runs

2 Wall Climbs

5-10 Dumbbell Hang Power Cleans

300m Run for the average athlete in the gym is 90 seconds, use that to base whatever you’re doing for your mono-structural movement. If you have a machine the subs would be 375m Row/Ski, 750m C2 Bike, 800m Assault Bike. Pick the Hang Power Clean reps based off the loading you have, you should be able to do them unbroken, but they should be difficult. If you can’t perform Wall Climbs sub 40 Alternating Mountain Climbers.

4) Accessory – Dumbbell Romanian Deadlift: 3 sets of 20

Rest 2 minutes between sets. Focus on stretch and range of motion.

5) Secondary Conditioning: 45 minute Walk With Heavy Backpack

You choose the weight, walk at a moderate to brisk pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

WOD Demo