Workout of the Day

Front squat
Every 2min for 10 min
-2 reps @85%

Then
3 rounds for time:
-10 strict pull-ups
-10 weighted dumbbell step ups on a “20 box (35/20)
-50 double unders

Shoulder press
3-3-3-3-3
Push press
2-2-2-2
Split jerk
1-1-1-1- Find 1RM
Bent over barbell row
10-10-10

A
-10 kipping (beat) swing
-10 ring rows (start with shoulders as close to hip level as possible. Place feet on box if needed
-5 strict pull up
-5-10 kipping pull up (chin over bar, chest to bar, hip to bar)
-10 K2E or T2B
-1 rope climb
-1 legless rope climb

B
-30s FLR
-10-15 push up
-10-15 ring or parallette pushup
-5-10 dips
-dumbbell press
-handstand hold
-5 handstand pushup
-handstand walk
-5 plyo pushup
-2 planche pushup

C
-15-20 air squat
-10 cossack squat
-10 deck squat
-10 pistols
-15 hollow rocks
-15 arched body rocks
-30s hollow hold (aim for arms straight, biceps touching
-10 to 20 GHD sit ups
-10 to 20 GHD hip extensions
-8 L-hang Leg raises
-15s L-sit

WOD
30 min skill work
Every minute, work on a movement from a section (A, B, or C). Try not to do movements from the same section in consecutive minutes. Muscle ups and skin-the-cats are the wild card exception and can be used for any station… for example the workout can simply be muscle ups skin-the-cats on the minute for 30 min.

Partner up.
Team of 2 grabs a kettlebell
Travel up Baltimore hill to cathedral park stairs carrying KB.
One partner carries the KB while the other partner lunges or broad jumps
Partner 1 lunges until KB switch
Partner 2 lunges until KB switch
Partner 1 broad jumps until KB switch
Partner 2 broad jumps until KB switch
Repeat until arriving at cathedral park
Start gently with small easy sets, switch as often as you like.
If partners are mismatched, so that the KB is too light for one partner, then s/he is welcome to carry the bell overhead in a waiter’s walk.

At stairs, do quadrupedal movement as follows:
-Up stairs facing up stairs
-Down stairs facing up stairs (i.e., go backwards)
Walk up the stairs
-Then attempt QM going down stairs while facing down stairs.
-Then attempt QM going up stairs while facing down stairs.
Stop to rest as often as needed.
Spend no more than 2 minutes on each type of QM.
If you are not done by 2 minutes then tap out and move on.
If you can’t do one of the movements, then try the last one you were able to do.

Be sure to rest as needed. take time to care for your wrists. if you are having wrist trouble then stop QM, and substitute sets of stair lunges.

Week 2: “FIGHT”
Prior to 4:00, complete:
3 Rounds of:
-10 Thrusters 75/45lb
-20 Double Unders

Prior to 8:00, complete:
3 Rounds of:
-8 Thrusters 95/65lb
-25 Double Unders

Prior to 12:00, complete:
3 Rounds of:
-6 Thrusters 115/85
-30 Double Unders

Prior to 16:00, complete:
3 Rounds of:
-4 Thrusters 135/95lb
-35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
-2 Thrusters 155/105lb
-40 Double Unders

WEIGHTS
RX:
Male – 75,95,115,135,155
Female – 45,65,85,95,105
Scaled:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
***Singles instead of Double Unders

Masters 55+:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
Masters 55+ Scaled:
Male – 45,55,65,75,85
Female – 35,35,45,55,65 (the weight will stay the same for the first two sections)
***Singles instead of Double Unders

Teen:
Male – 45,65,85,95,105
Female – 35,45,65,75,85
MOVEMENTS:
Thrusters:
The barbell will start on the ground and the athlete will perform a standard thruster. The barbell will move from the bottom of a front squat to a full lockout overhead. The hip crease must be below the top of the knee. A full squat clean into a thruster is allowed. The barbell must be locked out overhead with hips. knee and arms extended.
Double Unders:
This is a standard double under where the rope passes completely under the feet twice for each jump.
Single Unders:
For scaled divisions, this is a standard single under. The rope passes under the feel once for each jump.
NOTES:
The athlete will have 4 minutes to complete 3 rounds of 10 Thrusters and 20 Double Unders. If the athlete does not complete all 90 reps the workout is over and they will record their score.
If all 90 reps are completed within 4 minutes, that athlete will move on and will have an additional 4 minutes to complete 3 rounds of 8 Thrusters and 25 Double Unders**. If the athlete completes all 189 reps (90 from rounds 1-3 and 99 from rounds 4-6) the time will be extended by another 4 minutes.
**Once a 3 round section is completed, the athlete can IMMEDIATELY begin their next section. They do NOT need to wait for the 4 minutes window to expire before moving on.
The workout is over when the athlete completes all the required rounds/reps prior to 20 minutes OR when the athlete does not complete the required work within the time cap for each section.
Another athlete can help in changing the weights on the barbell during the workout. Only ONE barbell can be used, athletes cannot set up multiple barbells.
SCORE & TIEBREAK:
If all 540 reps are completed within 20 minutes the athletes score will be the time it took to complete the workout and no tiebreak will be used. If the athlete is not able to complete the workout within the time caps, a tiebreaker will be used for the final score. During the workout, note the time at the END of each 3 round section. When the athletes submits their score, there will be a space for final reps completed and a field to enter the time at which the athlete completed the last full 3 round section. In the scenario where two athletes complete the same amount of reps, the athlete with the lowest tiebreak time will be ranked higher. **Tiebreak time MUST be recorded in time elapsed, NOT in time remaining. If a count down timer is used the athlete will need to convert to time elapsed.