Friday September 16, 2022

“When you hit failure, your workout has just begun.” -Ronnie Coleman

Warm Up: 
1 set:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 alternating plank reach throughs

1 set:
100-m jog
10 DB deadlift
10 sit-ups

1 set:
100-m jog
10 DB hang power cleans
10 alternating v-ups

1 set:
100-m jog
10 DB push press
10 v-ups

Specific Warm-Up: 
Toes-To-Bar Progression and Practice

WOD:
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (35/50 lb)
20 DB hang power cleans
10 DB push presses

Time Cap: 12 Minutes

Intermediate: 
For time:
50 toes-to-bar
400-m run
30 DB deadlifts (25/35 lb)
20 DB hang power cleans
10 DB push presses

Beginner:
For time:
50 knee raises
400-m run
30 DB deadlifts (15/25 lb)
20 DB hang power cleans
10 DB push presses

HOME WOD: 
Equipment: 
For time:
50 v-ups
400-m run
30 DB deadlifts
20 DB hang power cleans
10 DB push presses

Bodyweight: 
For time:
50 v-ups
400-m run
30 weighted deadlifts
20 weighted power cleans
10 weighted shoulder-to-overhead reps

Movement scaling options: 
Toes to bar: Reps, knees-to-armpits, knees-to-chest, hanging knee raises, v-ups
Run: Distance, see logistics for alternate movements.
DB deadlift: Load, DB sumo deadlift
DB hang power clean: Load
DB push press: Load, DB shoulder press

Partner option:
For time:
50 synchro toes-to-bar
400-m run
30 synchro DB deadlifts (35/50 lb)
20 synchro DB hang power cleans
10 synchro DB push presses

Post-Workout Skill Work: 
Accumulate with a partner:
40 DB Turkish get-ups