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October 21, 2022 18:17
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| {movements_description: "", masters_content: "<div id="block_6212d75f05676" class="wodsteps "> | |
| <div class="wodsteps-viewslider owl-carousel owl-theme-black"> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">1. Morning Movement – For Completion</h3> <div class=" wodstep__content"> | |
| <p>5:00 Run @ Forever Pace*<br /> Every Minute, starting at 1:00, Perform 12 Jump Squats<br /> | |
| Then<br /> 1:00 Noes and Toes Hold<br /> into<br /> Sun Salutations – Follow along with Austin and | |
| Caroline <strong><a href="https://www.youtube.com/watch?v=ruDd82g5Gyk">HERE!</a></strong><br /> The | |
| goal with Morning Movement is to warm your body up, take your time when moving through this and | |
| focus more on quality and control rather than speed. Move with intention.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2. Warm Up – For Completion</h3> <div class=" wodstep__content"> | |
| <p>Lat Smash 1:30/ Side<br /> T-Spine Opener on Foam roller 2:00<br /> Then<br /> 2 Rounds<br /> 200m | |
| Ski<br /> 10 Empty Bar Thrusters<br /> 10 Bar Facing Burpees</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3. Strength – For Weight</h3> <div class=" wodstep__content"> | |
| <p>Clean and Jerk<br /> 3 @65%<br /> 3 @67.5%<br /> 3 @70%<br /> 3 @72.5%<br /> 3 @75%<br /> 3 @77.5%<br /> 3 | |
| @65%<br /> Drop and Reset</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4. MAFF Session – For Reps</h3> <div class=" wodstep__content"> | |
| <p>All on a Rower:<br /> –<br /> MAFF Session<br /> Warm Up<br /> 5:00, Heart Rate @ (160-age)<br /> 5:00, | |
| Heart Rate @ (165-age)<br /> 5:00, Slowly Build Heart Rate to (180-age)<br /> Rest/mobilize/hydrate for | |
| 5:00<br /> then,<br /> 45:00 w/ Heart Rate @ 180-age<br /> then,<br /> Cool Down – SAF (slow af) 12-15 | |
| Minutes<br /> Score is average Wattage.<br /> <em>Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">Pick from the following:</h3> <div class=" wodstep__content"> | |
| <p>Masters<br /> 1-2</p> | |
| <p>ADM<br /> 0-1</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5. Conditioning – For Reps</h3> <div class=" wodstep__content"> | |
| <p>AMRAP 8 Minutes<br /> 1 Rope Climb<br /> 12 Wallballs 20/14lbs to 10/9′<br /> 2 Rope Climbs<br /> 15 | |
| Wallballs<br /> 3 Rope Climbs<br /> 18 Wallballs<br /> 4/21, 5/24, 6/27, etc.<br /> Continue adding 1 Rope | |
| Climb and 3 Wallballs each round.<br /> *ADM Athletes Use 14/10lbs to 10/9′<br /> <em>Duration: | |
| Short<br /> Feel: Gas<br /> Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6. Interval – For Time</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> 10/8 Muscle Ups<br /> 20/15 Calorie Ski<br /> 120 Double Unders<br /> 20/15 Calorie Ski<br /> | |
| 10/8 Muscle Ups<br /> Rest 3:00<br /> –<br /> Age Division Modification<br /> 2 Rounds<br /> 15 Chest | |
| to Bar Pull Ups<br /> 20/15 Calorie Ski<br /> 120 Double Unders<br /> 20/15 Calorie Ski<br /> 15 Chest to | |
| Bar Pull Ups<br /> Rest 3:00<br /> <em>Duration: Medium<br /> Feel: Muscular Overload<br /> Pacing: | |
| Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">7. Skill – For Completion</h3> <div class=" wodstep__content"> | |
| <p>3 Rounds<br /> X 30′ HS Walk Speed Shuttles<br /> Rest 3:00<br /> Set up a 30′ section and HS | |
| Walk back and forth with fast transitions until you break or have to rest.<br /> If you are less skilled, | |
| set up 5′ sections that you can use as checkpoints.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">8. Optional Accessory – For Completion</h3> <div class=" wodstep__content"> | |
| <p>EMOM 10 Minutes<br /> 1-5 Strict Toes to Bar<br /> 2- 10 Strict Ring Dip<br /> Then<br /> EMOM 6 | |
| Minutes<br /> 1-:30 Lunge Pulse (right leg)<br /> 2-:30 Lunge pulse (left leg)</p> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="wodsteps-viewlist"> | |
| <div class="wodsteps-viewlist__header"> <a href="#" aria-hidden="true" | |
| class="button button-secondary button-full toggle-viewlist">Show List View</a> </div> | |
| <div class="wodsteps-viewlist__content" style="display: none"> </div> | |
| </p> | |
| </div> | |
| </p> | |
| </div> ", after_wod_content: "", garage_content: "<div id="block_6212d75f05677" class="wodsteps "> | |
| <div class="wodsteps-viewslider owl-carousel owl-theme-black"> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">1. Warm Up – For Completion</h3> <div class=" wodstep__content"> | |
| <p>Lat Smash 1:30/ Side<br /> T-Spine Opener on Foam roller 2:00<br /> Then<br /> 2 Rounds<br /> 200m | |
| Ski<br /> 10 Empty Bar Thrusters<br /> 10 Bar Facing Burpees</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2. Strength – For Weight</h3> <div class=" wodstep__content"> | |
| <p>Clean and Jerk<br /> 3 @65%<br /> 3 @67.5%<br /> 3 @70%<br /> 3 @72.5%<br /> 3 @75%<br /> 3 @77.5%<br /> | |
| 3 @65%<br /> Drop and Reset</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3. Interval – For Time</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> 8 Muscle Ups<br /> 21/16 Calorie Ski<br /> 100 Double Unders<br /> 21/16 Calorie Ski<br /> 8 | |
| Muscle Ups<br /> Rest 3:00<br /> <em>Duration: Medium<br /> Feel: Muscular Overload<br /> Pacing: | |
| Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4. Skill – For Completion</h3> <div class=" wodstep__content"> | |
| <p>3 Rounds<br /> X 25′ HS Walk Speed Shuttles<br /> Rest 3:00<br /> Set up a 25′ section and HS | |
| Walk back and forth with fast transitions until you break or have to rest. More than :15 between shuttles | |
| means you should take a 3:00 rest.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">Pick 0-1 of the following:</h3> <div class=" wodstep__content"> | |
| <p>*Swipe to see options*</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5. Morning Movement – For Completion</h3> <div class=" wodstep__content"> | |
| <p>5:00 Run @ Forever Pace*<br /> Every Minute, starting at 1:00, Perform 12 Jump Squats<br /> Then<br /> 1:00 | |
| Noes and Toes Hold<br /> into<br /> Sun Salutations – Follow along with Austin and Caroline <strong><a | |
| href="https://www.youtube.com/watch?v=ruDd82g5Gyk">HERE!</a></strong><br /> The goal with Morning | |
| Movement is to warm your body up, take your time when moving through this and focus more on quality and | |
| control rather than speed. Move with intention.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6. Conditioning – For Reps</h3> <div class=" wodstep__content"> | |
| <p>AMRAP 8 Minutes<br /> 1 Rope Climb<br /> 9 Wallballs 30/20lbs to 10/9′<br /> 2 Rope Climbs<br /> 11 | |
| Wallballs<br /> 3 Rope Climbs<br /> 13 Wallballs<br /> 4/15, 5/17, 6/19, etc.<br /> Continue adding 1 Rope | |
| Climb and 2 Wallballs each round.<br /> <em>Duration: Short<br /> Feel: Gas<br /> Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">7. MAFF Session – For Reps</h3> <div class=" wodstep__content"> | |
| <p>All on a Rower:<br /> –<br /> MAFF Session<br /> Warm Up<br /> 5:00, Heart Rate @ (160-age)<br /> 5:00, | |
| Heart Rate @ (165-age)<br /> 5:00, Slowly Build Heart Rate to (180-age)<br /> Rest/mobilize/hydrate for | |
| 5:00<br /> then,<br /> 45:00 w/ Heart Rate @ 180-age<br /> then,<br /> Cool Down – SAF (slow af) 12-15 | |
| Minutes<br /> Score is average Wattage.<br /> <em>Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="wodsteps-viewlist"> | |
| <div class="wodsteps-viewlist__header"> <a href="#" aria-hidden="true" | |
| class="button button-secondary button-full toggle-viewlist">Show List View</a> </div> | |
| <div class="wodsteps-viewlist__content" style="display: none"> </div> | |
| </p> | |
| </div> | |
| </p> | |
| </div> ", plus_content: "<div id="block_6212d75f05675" class="wodsteps "> | |
| <div class="wodsteps-viewslider owl-carousel owl-theme-black"> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">1. Morning Movement – For Completion</h3> <div class=" wodstep__content"> | |
| <p>5:00 Run @ Forever Pace*<br /> Every Minute, starting at 1:00, Perform 12 Jump Squats<br /> | |
| Then<br /> 1:00 Noes and Toes Hold<br /> into<br /> Sun Salutations – Follow along with Austin and | |
| Caroline <strong><a href="https://www.youtube.com/watch?v=ruDd82g5Gyk">HERE!</a></strong><br /> The | |
| goal with Morning Movement is to warm your body up, take your time when moving through this and | |
| focus more on quality and control rather than speed. Move with intention.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2. Warm Up – For Completion</h3> <div class=" wodstep__content"> | |
| <p>Lat Smash 1:30/ Side<br /> T-Spine Opener on Foam roller 2:00<br /> Then<br /> 2 Rounds<br /> 200m | |
| Ski<br /> 10 Empty Bar Thrusters<br /> 10 Bar Facing Burpees</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3. Strength – For Weight</h3> <div class=" wodstep__content"> | |
| <p>Clean and Jerk<br /> 3 @65%<br /> 3 @67.5%<br /> 3 @70%<br /> 3 @72.5%<br /> 3 @75%<br /> 3 @77.5%<br /> 3 | |
| @65%<br /> Drop and Reset</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4. Interval – For Time</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> 10 Muscle Ups<br /> 25/20 Calorie Ski<br /> 120 Double Unders<br /> 25/20 Calorie Ski<br /> 10 | |
| Muscle Ups<br /> Rest 3:00<br /> <em>Duration: Medium<br /> Feel: Muscular Overload<br /> Pacing: | |
| Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">Pick 1-2 of the following:</h3> <div class=" wodstep__content"> | |
| <p>*Swipe to see options*</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5. Conditioning – For Reps</h3> <div class=" wodstep__content"> | |
| <p>AMRAP 8 Minutes<br /> 1 Rope Climb<br /> 12 Wallballs 30/20lbs to 10/9′<br /> 2 Rope Climbs<br /> 15 | |
| Wallballs<br /> 3 Rope Climbs<br /> 18 Wallballs<br /> 4/21, 5/24, 6/27, etc.<br /> Continue adding 1 Rope | |
| Climb and 3 Wallballs each round.<br /> <em>Duration: Short<br /> Feel: Gas<br /> Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6. MAFF Session – For Reps</h3> <div class=" wodstep__content"> | |
| <p>All on a Rower:<br /> –<br /> MAFF Session<br /> Warm Up<br /> 5:00, Heart Rate @ (160-age)<br /> 5:00, | |
| Heart Rate @ (165-age)<br /> 5:00, Slowly Build Heart Rate to (180-age)<br /> Rest/mobilize/hydrate for | |
| 5:00<br /> then,<br /> 45:00 w/ Heart Rate @ 180-age<br /> then,<br /> Cool Down – SAF (slow af) 12-15 | |
| Minutes<br /> Score is average Wattage.<br /> <em>Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">7. Skill – For Completion</h3> <div class=" wodstep__content"> | |
| <p>3 Rounds<br /> X 30′ HS Walk Speed Shuttles<br /> Rest 3:00<br /> Set up a 30′ section and HS | |
| Walk back and forth with fast transitions until you break or have to rest. More than :15 between shuttles | |
| means you should take a 3:00 rest.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">8. Optional Accessory – For Completion</h3> <div class=" wodstep__content"> | |
| <p>EMOM 10 Minutes<br /> 1-5 Strict Toes to Bar<br /> 2- 10 Strict Ring Dip<br /> Then<br /> EMOM 6 | |
| Minutes<br /> 1-:30 Lunge Pulse (right leg)<br /> 2-:30 Lunge pulse (left leg)</p> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="wodsteps-viewlist"> | |
| <div class="wodsteps-viewlist__header"> <a href="#" aria-hidden="true" | |
| class="button button-secondary button-full toggle-viewlist">Show List View</a> </div> | |
| <div class="wodsteps-viewlist__content" style="display: none"> </div> | |
| </p> | |
| </div> | |
| </p> | |
| </div> ", team_content: "<div id="block_6212d76005679" class="wodsteps "> | |
| <div class="wodsteps-viewslider owl-carousel owl-theme-black"> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">1. Morning Movement – For Completion</h3> <div class=" wodstep__content"> | |
| <p>5:00 Run @ Forever Pace*<br /> Every Minute, starting at 1:00, Perform 12 Jump Squats<br /> | |
| Then<br /> 1:00 Noes and Toes Hold<br /> into<br /> Sun Salutations – Follow along with Austin and | |
| Caroline <strong><a href="https://www.youtube.com/watch?v=ruDd82g5Gyk">HERE!</a></strong><br /> The | |
| goal with Morning Movement is to warm your body up, take your time when moving through this and | |
| focus more on quality and control rather than speed. Move with intention.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2. Warm Up – For Completion</h3> <div class=" wodstep__content"> | |
| <p>Lat Smash 1:30/ Side<br /> T-Spine Opener on Foam roller 2:00<br /> Then<br /> 2 Rounds<br /> 200m | |
| Ski<br /> 10 Empty Bar Thrusters<br /> 10 Bar Facing Burpees</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3. Strength – For Weight</h3> <div class=" wodstep__content"> | |
| <p>Clean and Jerk<br /> 3 @65%<br /> 3 @67.5%<br /> 3 @70%<br /> 3 @72.5%<br /> 3 @75%<br /> 3 @77.5%<br /> 3 | |
| @65%<br /> Drop and Reset</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4a. 16/17 Age Group Conditioning 1 – For Time</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> 8/7 Muscle Ups<br /> 20/16 Calorie Ski<br /> 120 Double Unders<br /> 20/16 Calorie Ski<br /> | |
| 8/7 Muscle Ups<br /> Rest 3:00<br /> <em>Duration: Medium<br /> Feel: Muscular Overload<br /> Pacing: | |
| Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4b. 14/15 Age Group Conditioning 1 – For Time</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> 7/6 Muscle Ups<br /> 18/14 Calorie Ski<br /> 120 Double Unders<br /> 18/14 Calorie Ski<br /> | |
| 7/6 Muscle Ups<br /> Rest 3:00<br /> <em>Duration: Medium<br /> Feel: Muscular Overload<br /> Pacing: | |
| Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5. Conditioning 2 – For Reps</h3> <div class=" wodstep__content"> | |
| <p>All on a Rower:<br /> –<br /> MAFF Session<br /> Warm Up<br /> 5:00, Heart Rate @ (160-age)<br /> 5:00, | |
| Heart Rate @ (165-age)<br /> 5:00, Slowly Build Heart Rate to (180-age)<br /> Rest/mobilize/hydrate for | |
| 5:00<br /> then,<br /> 45:00 w/ Heart Rate @ 180-age<br /> then,<br /> Cool Down – SAF (slow af) 12-15 | |
| Minutes”<br /> Score is average Wattage.<br /> <em>Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">Pick 0-1 of the following:</h3> <div class=" wodstep__content"> | |
| <p>*Swipe to see options*</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6. 16/17 Age Group Conditioning 3 – For Reps</h3> <div class=" wodstep__content"> | |
| <p>AMRAP 8 Minutes<br /> 1 Rope Climb<br /> 12 Wallballs 20/14lbs to 10/9′<br /> 2 Rope Climbs<br /> 15 | |
| Wallballs<br /> 3 Rope Climbs<br /> 18 Wallballs<br /> 4/21, 5/24, 6/27, etc.<br /> Continue adding 1 Rope | |
| Climb and 3 Wallballs each round.<br /> *14/15 Age Group: 14/10lb Medicine Ball<br /> <em>Duration: | |
| Short<br /> Feel: Gas<br /> Pacing: Sustain</em></p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">7. Skill – For Completion</h3> <div class=" wodstep__content"> | |
| <p>3 Rounds<br /> X 20′ HS Walk Speed Shuttles<br /> Rest 3:00<br /> Set up a 20′ section and HS | |
| Walk back and forth with fast transitions until you break or have to rest.<br /> If you are less skilled, | |
| set up 5′ sections that you can use as checkpoints.<br /> 20 Set Cap (400′ of HS Walk)</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">8. Optional Accessory – For Completion</h3> <div class=" wodstep__content"> | |
| <p>EMOM 10 Minutes<br /> 1-5 Strict Toes to Bar<br /> 2- 10 Strict Ring Dip<br /> Then<br /> EMOM 6 | |
| Minutes<br /> 1-:30 Lunge Pulse (right leg)<br /> 2-:30 Lunge pulse (left leg)</p> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="wodsteps-viewlist"> | |
| <div class="wodsteps-viewlist__header"> <a href="#" aria-hidden="true" | |
| class="button button-secondary button-full toggle-viewlist">Show List View</a> </div> | |
| <div class="wodsteps-viewlist__content" style="display: none"> </div> | |
| </p> | |
| </div> | |
| </p> | |
| </div> ", before_wod_content: "<div class="responsive-embed"> | |
| <div class="embed-container is-style-ratio-16-9"><iframe | |
| src="https://www.youtube.com/embed/Sa6Qmi9hIV0?feature=oembed" frameborder="0" allowfullscreen> | |
| frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; | |
| picture-in-picture" allowfullscreen></iframe></div> | |
| </div> | |
| <p>Comp Block 1 has arrived! Today Team Misfit athlete Halli Holgersson is going to take you through a Crossfit interval | |
| WOD with Muscle Ups, C2 Ski Erg and Double Unders. Can you beat him?</p> | |
| <h3 class="wodstep__title">Misfit Athletics CB1 Week 1 Day 1</h3> | |
| <p>Miss the Phase 4 Podcast? Check it out <strong><a | |
| href="https://www.youtube.com/watch?v=fZr6YnP2vjs">HERE</a></strong>.</p> ", regionals_content: "<div | |
| id="block_6212d76005678" class="wodsteps "> | |
| <div class="wodsteps-viewslider owl-carousel owl-theme-black"> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">1. Warm Up – For Completion</h3> <div class=" wodstep__content"> | |
| <p>Seal Stretch 1:00<br /> 20 Thick Banded Goodmornings<br /> Then<br /> Every 1:30 For 6:00<br /> 3 | |
| Wall Walks<br /> 10 Jumping Lunges<br /> :10 AAB Sprint</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2. Strength- For Weight</h3> <div class=" wodstep__content"> | |
| <p>Warm up to a Deficit Deadlift Single between 70-80%<br /> then<br /> Every 2:00 for 20:00<br /> 3 Deficit | |
| Deadlift @60%<br /> 3 Seated Box Jumps for Power<br /> –<br /> Knee and hip angle while seated | |
| should be 90 degrees – box height does not matter as long as you’re being explosive in your | |
| jump<br /> For the deadlift, Tempo Down, Speed up. Use a deficit that allows you to start in a safe | |
| setup position based on your flexibility and body type.<br /> The goal of these sets is to work on leg | |
| drive off the floor and aggressive knee extension and glute activation as the bar passes the knee.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">2m. Scaling and Modifications</h3> <div class=" wodstep__content"> | |
| <p><strong>DB/KB Modifications:</strong><br /> Every 2:00 for 20:00<br /> 6 DB/KB Deadlifts AHAP<br /> 3 Seated | |
| Box Jumps for power<br /> <strong>Low Weight Barbell Modifications:</strong><br /> 6 Deficit Deadlifts Up to | |
| 60%<br /> 3 Seated Box Jumps for Power</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3. Conditioning – For Rounds and Reps</h3> <div class=" wodstep__content"> | |
| <p>AMRAP 18 Minutes<br /> 8 Handstand Push Ups<br /> 12 Bar Facing Burpees<br /> 50′ Front Rack Lunge | |
| 95/65lbs<br /> Lunges performed 25′ out 25′ back</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">3m. Scaling and Modifications</h3> <div class=" wodstep__content"> | |
| <p><strong>Scaling:</strong><br /> – 8 Push Ups<br /> – 5 HSPU (1 set)<br /> – Front Rack | |
| Lunge 75/55lbs<br /> <strong>Modifications:</strong><br /> HSPU:<br /> – DB Push Press 50/35lbs<br /> | |
| – Barbell Push Press 95/65lbs<br /> Burpees:<br /> – Burpees to 6″ Target<br /> – 12 | |
| Calorie on any machine<br /> Lunges:<br /> – 50′ Goblet Lunge 50/35lbs<br /> – 75′ | |
| Bodyweight Lunge</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4. Skill – For Time</h3> <div class=" wodstep__content"> | |
| <p>5 Rounds<br /> 16 Unbroken Toes to Bar<br /> 12:00 Cap – Scale to stay below cap</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">4m. Scaling and Modifications</h3> <div class=" wodstep__content"> | |
| <p><strong>Scaling:</strong><br /> Pick 5 sets of toes to bar that will challenge you to keep unbroken in less | |
| than 12:00<br /> <strong>Modifications:</strong><br /> – 16 V-ups<br /> – 20 GHD Sit Ups<br /> | |
| – Accumulate 6:00 Plank</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">Pick 0-1 of the following:</h3> <div class=" wodstep__content"> | |
| <p>*Swipe to see options*</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5. Interval – For Time</h3> <div class=" wodstep__content"> | |
| <p>3 Rounds<br /> Run 300m<br /> 50′ Farmer’s Carry HAF<br /> 25 OH Squats 75/60lbs<br /> Rest | |
| 3:00<br /> Carry should be extremely taxing and very difficult to complete in one unbroken 50′ | |
| section, possibly requiring 2-3 sets in rounds 2-3.</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">5m. Scaling and Modifications</h3> <div class=" wodstep__content"> | |
| <p><strong>Scaling:</strong><br /> – Empty bar OHS<br /> <strong>Modifications:</strong><br /> Run:<br /> | |
| – 20 Calorie Machine<br /> – 100 Double Unders<br /> Farmer’s Carry:<br /> – | |
| 50′ Sandbag Carry 150/100lbs<br /> – 50′ Double OH DB/KB Carry AHAP<br /> OHS:<br /> | |
| – 25 Single DB OHS 50/35lbs</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6. Bitch Work – For Reps</h3> <div class=" wodstep__content"> | |
| <p>2 Rounds<br /> Max Calorie AAB in :18<br /> Rest 3:00<br /> Max Calorie AAB in :15<br /> Rest 3:00<br /> Max | |
| Calorie AAB in :12<br /> Rest 6:00</p> | |
| </div> | |
| </div> | |
| <div class="wodstep"> | |
| <h3 class="wodstep__title"">6m. Scaling and Modifications</h3> <div class=" wodstep__content"> | |
| <p><strong>Modifications:</strong><br /> – Max Calorie C2 Machine in :30/:25/:20<br /> – Max effort | |
| 200/150/100m sprints</p> | |
| </div> | |
| </div> | |
| </div> | |
| <div class="wodsteps-viewlist"> | |
| <div class="wodsteps-viewlist__header"> <a href="#" aria-hidden="true" | |
| class="button button-secondary button-full toggle-viewlist">Show List View</a> </div> | |
| <div class="wodsteps-viewlist__content" style="display: none"> </div> | |
| </p> | |
| </div> | |
| </p> | |
| </div> "} |
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