100 Single Unders
15 Ring Rows
75 Single Unders
15 Empty Bar Good Mornings
50 Single Unders
10 Hang Muscle Snatches
25 Double Under

No strength today


Wod

5 Rounds
50 Double unders or 75 singles (you can use this as your doubles JUST FOR TODAY) cant work ahead
16/12/10/8/6 Pull Ups (R1=16 pull ups, R2=12, R3=10, R4=8, R5=6)
10/8/6/4/2 Hang Power Snatches 135/95lbs
Rest 2:00

Feel: Muscular Overload

Pacing: Reach

Target Score: Sub-24 Minutes, including rest

Firebreather Score: Sub-18 Minutes, including rest

Scaling

• doubles, sub 75 singles
• Pull Ups: 1-3 Sets, should not exceed :90 in any round
• Hang Snatches: 1-3 Sets, Weight should be approximately 60-70% of the athletes 1RM Hang Snatch.

Coach Focus: Every part of today’s workout is meant to tax your athletes ability to “hang on”. Coaches should be cautious with their scaling, because if this workout is scaled too far back, we lose the muscular overload stimulus (MO) we are looking for. Coaches should tell athletes when you have a MO stimulus you should expect to get stopped by muscular fatigue, in this case, your pulling muscles and your grip muscles. Allow your athletes to struggle a bit vs. scaling, remembering that the reps decrease on the pull ups and hang snatches each round

Extra work if wanted

AMRAP 9 Minutes

15 DB Push Press 50s/35s
3 Wall Walks

10 Inchworms + Push Up
20 Squats with a 2 second hold

Then

2 Rounds
15 Unbroken Wallballs
10 Box Jumps, step down
10 KB Swings

Strength/skill

For Speed:
20 Thrusters
Rest 2:00
20 Thrusters
Rest 2:00
20 Thrusters
Athlete picks their weight, prioritizing MetCon weights vs. strength work. All reps should be done fast and smooth with minimal grinding at the end of the set.

Stimulus: Stamina/Speed
Rest: As prescribed
Coach Focus: Our aim with these larger sets of thrusters, outside of a Metcon, is to help your athletes build confidence within this movement. If you asked your athletes to do a front squat or a push press with these weights they would have no problem but when it’s a thruster, s*** hits the fan, and that’s due to the stigma attached to them. Coaches our goal here is to have athletes moving Metcon weights fast and smoothly, not finding a 20RM Thruster


AMRAP 8 Minutes
8 Box Jump ATWOs 20/16″
10 DB Deadlifts, 30-80lbs per hand
8 Box Jump ATWOs 20/16″
5 Deficit HSPU 4/2″

*we rarely do box jump all the way overs. Do not do them unless you entirely comfortable doing them. Box jump over or box steps overs are fine

Scaling

• Box Jump ATWOs: Jump over the tallest obstacle possible (box, medicine ball, bench, stacked DBs, etc). If the athlete is not jumping over step overs or box jump overs are fine
• Deficit HSPU: 1 Set each round. Scale to no-deficit, or Push Ups
• DB Deadlifts: should be 1 set. May use DBs or KBs, but if those implements are limited, a 135/95lb (RX) barbell will be sufficient.

Coach Focus: Athletes should be moving for the entire 8 minute AMRAP without their pace changing much. The box jump ATWOs can be very taxing so coaches should work their athletes on finding a cadence that keeps them

With a partner split how you want

40-30-20 reps for time of:
Kettlebell Swing, 70/53
Thruster, 95/65

Then

Amrap 8 minutes of:
10 Bar-facing Burpee
6 Ring Muscle-ups (12 pulls, 12 dips sub)

3 Rounds for time of:
400m Run (if raining one partner row 400, ski 400…. don’t worry about we will figure it out)
24 Wallball Shots, 20/14 (split)
12 Deadlifts, 245/165 (Split)

*Rest 5 minutes between workouts

8am endurance
Teams of 2 for cals switching whenever you want.
15 Minutes bike
15 Minutes row
15 Mintues ski

9am
Solo
7 Rounds
400meter run
1 rope climb
(then 7 sets of this complex)
1 deadlift 135/95
1 Hang squat clean
1 Front squat
1 Push jerk

2:00 Shoulder Swimmers

Then

Alt. EMOM 9:00 (:50s working :10s Transition)
1- PVC Overhead GFYs (GFY = R-Leg Lunge + L-leg lunge + squat)
2- Bar Facing Burpees
3- Ring Rows

Logistics are tough on this one so plan out WELL BEFORE THE WOD where you walking with a barbell overhead if you are doing that version. There are other people in the gym doing the workout at the same time so pay attention and communicate. Maybe we can use the NEW TURF!

“16.1”

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge 95/65lbs
8 bar facing burpees
25-ft. overhead walking lunge 95/65lbs
8 chest-to-bar pull-ups

Scaled
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge 45/35lbs
8 bar facing burpees
25-ft. front rack walking lunge 45/35lbs
8 jumping chin-over-bar pull-ups

See notes for logistical considerations/modifications
Josh Bridges: 365 reps (14+1 rounds and reps) Austin Spencer: 307 reps (11+21 rounds and reps)

Feel: Cardio

Pacing: Sustain

Target Score: 7 Rounds

Firebreather Score: 10+ Rounds

Scaling/Logistical modifications

If floorspace for lunging is limited, consider one of the following:

– Have athletes lunge 25′ to determine number of steps required and then have athletes perform that number of in-place steps for each 25′ lunge.

– Have athletes perform 8-10 steps in place.

• DB Alternative: athletes use 50s/35s (Rx), 35s/20s (Scaled) and lunge 25′ with one DB locked out overhead and the other in the front rack. Athletes switch arms each time they lunge, and perform DB facing burpees instead of bar facing.

Coach Focus: Open re-test is 20 minute merry go round. Since this is an Open WOD Test, if reasonable let athletes take a crack at RX.  Consider the DB version if space is an issue (see above).