20 Shoulder Swimmers
25’ Duck Walk w/PVC held OH
10 Kip Swings
Gymnastics Retest- as many feet or as many reps as possible in 6 minutes of
Handstand walk (goal was 300 feet the first time)
or wall walks
or Db presses
Whatever you did 6 weeks ago
All walks performed in 25′ sections.
For Rx and Intermediate levels, athletes must complete 5′ sections at a time. For beginner variations, athletes may continue from the farthest point at which both hands reach.
6 Overhead Squats 75/55lbs
2 Bar Muscle Ups
Feel: Gas/Cardio Pacing: Sustain
Target Score: 10-13 Minutes Firebreather Score: Sub-8 Minutes
– OHS: Should always be 1 unbroken set, the weight will be tempting for many to go RX but coaches
must ensure they can perform that movement consistently at the correct speed. Scale to a front squat if overhead mobility is an issue
– BMU: Should always be 1 set or scaled to 2-5 reps of the most challenging and consistent gymnastic
pulling option available to your athletes
Coach Focus: The stimulus is cardio for today’s workout but it will be a “gassy cardio” workout due to the large ROM and energy requirement it takes to perform these two movements. Furthermore, a quick
back-and-forth can create a very gassy feel for your fittest athletes. All athletes need a version that allows them to perform more than 1 round per minute. Push your athletes to transition quickly
Extra- to be done out of the way. Extra work was designed for people who can handle the volume and have 90 minutes of time to work on things. It’s not necessary as the hour is more than enough, but it’s here if you want that extra. Don’t do the extra if you havent done the regular wod. thats not how it works.
Rest 1-2 minutes between sets
*Start around 60%