10 Pike/Floor round the worlds
20 Air Squats
25 ft. Crab Walk
5 Rounds

Scoring

Time to complete the workout.

WOD Goal

Unloaded: The Pike round the worlds are time consuming. Each rep can take up to 10 seconds, which means 10 reps will take over a minute. The air squats will be the fastest, easiest thing to get through quickly and will be a nice break from being inverted or in a supine (crab) position. If space is an issue, have yourself march for 20 crabs on the spot, or use the scaling below.

The workout is going to probably be completed pretty quickly. Add a few extra rounds if you need to! Otherwise spend the rest of the time on some much needed mobility/body work. Especially through the upper body.

30 DB Russian Swing (50/35 lb.)
30 DB Goblet Squats
100 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
150 m Vertical DB Carry
10 DB Russian Swing
10 DB Goblet Squats
200 m Vertical DB Carry
20 DB Russian Swing
20 DB Goblet Squats
250 m Vertical DB Carry
30 DB Russian Swing
30 DB Goblet Squats

Scoring

Time to complete the workout.

WOD Goal
The loading for the Russian Swings should be light to moderate. Light for the first half of the workout and then moderate towards the end. The Goblet squats should feel light and manageable throughout. Ideally, all rounds should be done unbroken. The last two (30s and 20s) might need to be broken up a few times.

The Carries will be pretty uncomfortable, especially as they increase in distance. The last two efforts are going to feel uncomfortable and awkward. In our experience, this position is comfortable for about 50-100 m and then starts to pull the shoulders forward and causes discomfort in weird places. Try to keep the shoulders back and walk tall.

We have allowed up to 20 minutes to get it done. Depending on your load and the carries, you will most likely finish anywhere between 15 and 20 minutes.

30 KB Russian Swing (24/16 kg.)
30 KB Goblet Squats
100 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
150 m Bottom Up KB Carry
10 KB Russian Swings
10 KB Goblet Squats
200 m Bottom Up KB Carry
20 KB Russian Swings
20 KB Goblet Squats
250 m Bottom Up Kb Carry
30 KB Russian Swing
30 KB Goblet Squats

Scoring

Time to complete the workout.

WOD GOAL
The loading for the Russian Swings should be light to moderate. Light for the first half of the workout and then moderate towards the end. The Goblet squats should feel light and manageable throughout. Ideally, all rounds should be done unbroken. The last two (30s and 20s) might need to be broken up a few times.

The Carries will be pretty uncomfortable, especially as they increase in distance. The last two efforts are going to feel uncomfortable and awkward. In our experience, this position is comfortable for about 50-100 m and then starts to pull the shoulders forward and causes discomfort in weird places. Try to keep the shoulders back and walk tall.

We have allowed up to 20 minutes to get it done. Depending on your load and the carries, you will most likely finish anywhere between 15 and 20 minutes.

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.