400m Run, Row, or Ski
10 Iron Cross
10 PVC Pass Through
10 PVC Good Mornings
10 Ring Rows
10 Toe Touches
10 Med Ball Front Squats
10 Alternating Forward or Reverse Lunges
10 Light KB Swings
***Warm up Curtis Ps – Start with Empty Barbell and then add light weight
***Be sure to also set up your bands or rings if needed for the WOD
Every Minute On The Minute
1 Curtis Ps (Clean, Lunge -R, Lunge – L, Shoulder to Overhead)
***Athletes can stay at the same weight or build in weight as they go
***STOH: Push Press, Push Jerk, or Split Jerk
6 Hang Power Cleans, #95/65 (50% of 1RM)
4 Wall Balls, #20/14
(15 MIN TIME CAP)
*Hang Pwr Cleans, #115/80 (57.50% of 1RM)
*Wall Balls, #30/20
*BMU or RMU
*Athletes need to stand all the way up to establish the hang position before starting the cleans. The hang positioned must be established anytime the bar is being lifted from the floor.
*Elbows must pass in front of bar in the front rack clean position, athletes must stand to full extension before beginning the next rep
*Low number of reps for each movement – Maintain good form, technique and quality
*Hang Power Clean
~~Single DB Hang Power Clean or Hang Med Ball Power Clean
~~Med Ball Thruster, Empty Barbell Thruster, DB Thruster, or Goblet Squat
~~PU, Strict Banded PU, Jumping PU, or Ring Rows (Same Reps)
1 Round Max Effort: Active Bar Hang until Failure
For the active bar hang, grip the bar with hands slightly wider than shoulder width. Keep your belly tight as you draw your shoulders down away from your ears. You should feel your chest elevate slightly without arching your back. Keep a neutral spine.
As soon as your shoulders, start to creep back up toward your ears, that active position has been compromised and the test is over.
1 Round Max Effort: Hollow Hold Until Failure
For the hollow body hold, start on your back. Draw your lower back down toward the floor. Bring your arms overhead so your biceps are by your ears. Squeeze your legs together.
Raise your legs away from the floor so your heels are about 6-12 inches from the floor. At the same time raise your torso and arms away from the floor so your shoulder blades are off the ground.
Hold this position for as long as you can.
If that is a bit too much, try a tuck hold which is the same thing but with knees bent and shins parallel to the floor.