Mobility/Open gym

2x
1+2 @50, 60, 70% of 1RM C&J

3 RFT:
500 Meter Row/Ski / 2 x stairs
21 Power Snatch @35/25kg
21 Alternating Step-ups @ 61/51cm, no weight

• Rx+: 42.5/30kg
• 18:00 Time Cap

20-14-8
row cal
ring dips
floor wipers 60kg/40kg

EMOM 30

Min 1: Hollow hold to hollow rocks 8 sec + 8 reps
Min 2: HS hold /wall /Free HS hold 20-30 sec
Min 3: Pistol squats 5-6 reps/side
Min 4: Rope Climb 2 reps
Min 5: Rest

AMRAP 8 min
10 kipping pullup
10 Box jumps

2 rounds for time of:

75 kettlebell swings
50 Toes To Bar
Row 1,000 m
♀ 16 kg ♂ 20 kg

Post time to comments.

INTENDED STIMULUS

Oh man, this one is fun! It is all about hip flexion and hip extension. We start with a power-driven hip extension: the swings. We follow that with a power-driven hip flexion: the TTBs. Both movements have lots of reps. When you get to that concept2 your power system and your midline (torso/core) will be 💥. This implies that you should make that row as aerobic as possible. Today is not a day for powerful strokes at a low cadence; today is a day for a slightly higher stroke rate, less oomph, but more movement. Your torso has to be on and working in order to transfer power from the legs to the handle. If you demand too much of it, that second round will be a mess. That's why we want it chiller, especially on the first round. On the second give that rower hell. This is a two-round chipper, that sounds way worse than it is, stay confident. Aim to complete it under 20:00. Like any chipper, your only task is to be smart and to keep moving. What you want is to make this an awesome 5K, not a horrible rest-fest. Aim your scaling to that. Pick a load for which 75 swings sounds pretty good. It should not seem terrible. Not too light so that you can go super fast, but also not too heavy so that you have to break that second round endlessly. If your TTB capacity is up there, go for it. Pick a number of reps you feel confident you can get done within a three-minute window and without shutting your abs completely. On the rower, pick a distance you can "comfortably" complete in four minutes or less. This is one super fun workout. Chip away and smile!

BIG DAWGS

2 rounds for time of:

75 kettlebell swings
40 Kipping Leg Raises
Row 1000 meters

Load range: 12 kg - 16 kg

PACK DAWGS

2 rounds for time of:

75 kettlebell swings
40 Knee raises
Row 800 meters

Load range: 12 kg - 16 kg

PUPPIES

2 rounds for time of:

60 kettlebell swings
30 AbMat sit-ups
Row 600 meters

Load range: 12 kg - 16 kg

5 Rounds for quality

Perform as butterflys

• 5 Pullups
• 5 C2B
• 5 Pullups

EMOM10': 3 Power snatch
Push press 4x8

5 Rounds:
1 Minute Wallballs 9/6kg
1 Minute Hang Power Snatch 35/25kg
1 Minute Row Calories
1 Minute Rest

The score across the 5 rounds is total accumulated reps.