June 3 – 9 Block 2 / Week 6 of 17

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Knuckledragger Paleo truck is back this Monday evening, 5 to 8 pm!

Weekly priorities

Monday – #1,
Friday – #1,
Wednesday – #2,
Tuesday – #3 or Make Up.
Thursday – Make up
Sat & Sunday – Optional

Priority #1
Monday

Warm Up

1) Run Seq
2) Bear Crawl/Narrow crawl practice

Competition Pre:
3 rds, skill:
10 GHD Situps
10 GHD Raises
5 Pulls to Inverted Hang (rings)
+
Press: Build to a heavy single

WOD
Block 2/week 6 of 17

Movement of the week: Narrow Crawls (QPM)

Strength, aerobic capacity

5 Rounds:
10 Strict Presses @75%1RM
15m Narrow Crawl
2 Rope Climbs
15m Narrow Crawl

Competition Post:
Row Sprint 20 sec/rest 2:40′ x 4
score is cals rowed for the 4 rds.

Recovery
4 min-
Spinal Rocks
&
Table Presses

Priority #3
Tuesday

Warm Up

1) Row 4 min
2) Bar complex

Competition Pre:
Snatch Balance: 6 x 1; rest 40 sec
(speed focus)

WOD
Power, areobic power

A. Hang Squat Snatch: 15 x 1, RAN (beginner)
12 x 1, rest 60 sec (int); 9 x 1; rest 90 sec (adv/comp)

B. Row 2500m for time.

Competition Post:
w/partner, for time – Pushups 10-9-8-7-6-5-4-3-2-1 each
One works/one rests. 10/10.then 9/9, etc.

Recovery
Custom Goals Trng in time remaining

Priority #2
Wednesday

Warm Up

1) Run 600m
2) Squat & Shoulder Seqs

Competition Pre:
10 Muscle Ups
–OR–
15 Banded Transitions

WOD
Strength

A. Front Squat: build to a 1RM
B. Wtd Chin-Up: build to a 1RM
C. Deadlift: build to a 1RM

Competition Post:
9-7-5 rep rounds:
Thrusters 135/95lbs
Wtd Pullups 45/15lbs

Recovery
5 min-
Death Stretch – 2 x 90 sec/side

Make up day
May 9 – Thursday

Do whatever workout is next for you according to the week’s priorities.

Priority #1
Friday

Warm Up

1) Jump Rope 4 min
2) Shoulder Seq

WOD
Strength

Teams of 4, 2 start on A, 2 on B. Switch @the 7 min mark.
7 minutes to find:
3RM Overhead Squat
+
7 min amrap:
Burpee Muscle-Ups*

*scale to a 3 pushup burpee + 3 Pullups

Recovery
5 min-
Powell Raise: 2 x 10/arm @2010

Optional
Saturday

Warm Up

1) Run 800m
2) Shoulder Seq

WOD
Testing: (teams of 2)

100 Double Unders (50 each)
50 HSPU while partner holds a handstand
40 Toes to Bar while partner hangs from bar
30 Shoulder to Overhead 135/83lbs while partner holds bar in front rack
90′ Front Rack Walking Lunge 135/83lbs (together)
(outside if possible)

Competition Class
WOD mod:
scale up to 160/100lbs, consider using the axle if able.

Recovery
Easy run in remaining time
+
Seal Stretch

Optional
Sunday

Warm Up

Guided KB Warm-Up

WOD

EMOM 10 Minutes
2/2 KB Snatch- heavy

Rest 3-5 Minutes

5 Rounds
4 (2/2) Sandbag get-ups
1 Sandbag Run around block (300+m approx.)

Recovery

Foam Roll
LaCrosse Ball Work
Death Stretch

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