Indoors Primarily – Please take note even when it says indoors primarily, warming up outside may make more sense logistically and doors will remain opened for the foreseeable future. Please come dressed and prepared for the unknown and unknowable.
Warm Up
Fish Game
If no Rower – 4 Rounds of 30s hard, 30s easy on the bike, building each time or Run hard for 100m easy for 100m for 800m
If on a pull up bar
2 Rounds of
5 Shoulder Activators
5 Hip Touches each side
5 Kip Swings with Lat Pull Down on the Pull Up Bar
If not on a Pull Up bar
2 Rounds
10 Scap Push Ups
10 High Plank Shoulder Taps
10 Bent Over Barbell Rows
Mobility
Shoulder Rolling
Banded Stretching- chest and tricep- If no rig
Band under the foot for triceps
Accessory
3×10
Bandy Pull-aparts
Hollow Pull-downs or Hollow Hold Pull Overs
WOD
“2007 Reload”
CFS RX Version
1500M Row
Then, 5 Rounds
15 Chest to Bar Pull-ups
7 Shoulder to Overhead 185|115
Level 3- 10 Chest to bar pull-ups, 135|95
Level 2- 15 Chin over bar pull-ups 115|75
Level 1- 10 Chin over bar pull-ups, 95|55
RX+- 5 Bar Muscle-ups
7 shoulder to Overhead 205|125
“2007 Reload”
Games Version= ADV
For time:
1,500-meter row
Then, 5 rounds of:
10 bar muscle-ups
7 shoulder-to-overheads
W 145 lb. M 235 lb.*
*Coaches Note – If choosing the Games version, please scale Weights and Bar MuUps as needed, the first round should be unbroken.
MOD WOD
1,500-meter row
Then, 5 rounds of:
15 Inverted Rack Rows *
7 Shoulder to Overhead
*secure a barbell to a rack to achieve rack rows, alternatively perform bent over db rows 50’s|35’s
Extra Work
EMOM18
3 Deadlifts
100m KB Carry – 1 Front Rack, 1 in Farmers 2’s|1.5’s*
Rest
*Switch each round