Saturday November 13, 2021

“Note that criticism is not failure. If you’re not being criticized, you’re probably not doing anything exceptional.” – Neil Strauss

Warm Up: 
5 Minute Clock:
Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform two times that many reps of a penalty movement
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row

Penalty Movements
Scap Pull-ups
Scap Push-ups
Kip Swings
Wall Squats

Specific Warm-Up:
TTB Progression / Strategy

For Time:
1200/900m Row
80 Toes-to-Bars
10 Rope Climbs (15 ft.)

Time: 16 Minutes
Loading: 1/5
Skill: 4/5
Volume: 4/5

For Time:
1200/900m Row
40 Toes-to-Bars
5 Minutes Rope Climb Attempts

For Time:
800/600m Row
50 Hanging Knee Raises
20 Pull-to-Stands

Limited Equipment: 
For Time:
1200/900m Row
80 Toes-to-Bar
20 Hang Muscle Cleans @115/80

Movement scaling options: 
Row: Distance, 6:00 Time Cap
Toes-to-Bars: Reps, Kipping Knee Raise, Sit-ups, 5:00 Time Cap
Rope Climbs: Height, 5 Minute Time Cap, 30 Commando Pull-ups, 20 Single-Arm Ring Rows / Arm

Cool down: 
50 Alternating Weighted Single-Leg Squats
3 Sets x 10 DB Split Squats / Leg

1 Minute Pigeon Stretch / Side
1 Minute Tricep Foam Roll / Side