Warmup:
1:00 Ski Erg
Banded 7s*
10 Cobra to Down Dog
10 Hollow Rocks
10 Thoracic High Fives
5 Inchworm to Hollow
1:00 Ski Erg
On Rig – On rig, perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin
Video courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).
WOD:
For Time:
3 Rounds Of:
15/12 Cal Ski Erg
12 Toe2Bars
*Rest 2 Min, then…
3 Rounds of:
15/12 Cal Ski Erg
10 Power Cleans (155/110)
*Rest 2 Min, then
3 Rounds Of:
12 Toe2Bars
10 Power Cleans
(Score each section separately)
Video courtesy of WOD Prep.
3 different movements, 3 combinations, done for 3 rounds each!…you see a theme here, yeah? You do have built-in rest between each 3-round segment, so aim to push the pace each time.
Scaling Options:
Toe2Bar -> Kipping Knee Raise -> Strict Leg/Knee Raise -> Laying Toe2Rig -> V-Ups
Bar weight -> 135/95 -> 115/85 -> 95/65 -> as needed (ELITE: 185/125)
Cool Down:
Cobra Pose – 2 Min
Banded OH Med Ball Stretc – 2 Min
Video courtesy of Barbell Shrugged.
