Blog

Strength & Skill

*Do a set every 1 minute and 30 seconds.

3 Hang Pause in the Hole Clean @ 60%
2 Hang Pause in the Hole Clean @ 70%
1 Hang Pause in the Hole Clean @ 80%
3 Hang Pause in the Hole Clean @ 70%
2 Hang Pause in the Hole Clean @ 80%
1 Hang Pause in the Hole Clean @ 90%

*Hang is from below the knee.
* pause at bottom on squat

WOD:

960m run/ 1200 Row

-rest 3 minutes-

24 Calorie Row ( or Run) ( check distance)
24 Devil Press (2×22.5/15)
24 Calorie Row

-rest 3 minutes-

960m run/ 1200 Row

TARGET SCORE
Target Time: 3-5 minutes on each Run. Sub 5 minutes on the Row/Devils Press
Time Cap: 6 minutes for the Runs. 8 minutes for the Row/Devil Press

STIMULUS and GOALS
How to Pace: CHALLENGE! The first run should be the fastest you can repeat after the rest times and the Row/Devil Press. Be aggressive but not reckless on the first run. The Row/Devil Press should be the same effort as the initial run.
How it should Feel: GASSY! You should be moving at a high but sustained effort throughout. This means you are getting pretty uncomfortable but never feeling out of control.

WORKOUT STRATEGY & FLOW
Run: Attack both. be slightly cautious on the first with the awareness that you will have to go into an intense couplet after. Effort should be moderately-high (80%+) with the goal to sprint to the finish on the final 200m of the second 800.
—–we really want you to run, but if you need to sub for injury then 2,000m/1,600m Bike Erg is the best sub.

Row: The first row should be moderate (75% while aiming to slow down the final 3 calories. The second row is all heart, get on and recover the first 5 calories then it’s time to burn it down to the finish. Sub-90 seconds should be the goal on both rows.
Dumbbell Devil Press: Grind through these at a consistent, near non-stop effort. No matter how bad it hurts, just keep trucking along.

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.