"Time Trial Toughie"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35), Pull-Up Bar, HSPU Set-Up, Rings, DB’s, (box set-up post WOD)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Triangle Push-Up

*5 x Jumping Pull-Up (4-count descent)

*5 x Front Squat

*5 x HSPU

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WOD I: “Time Trial Toughie”

EMOM for 35 min. (6 rounds) -

*1st: Handstand Push-Up

*2nd: Burpee Pull-Up

*3rd: Ring Dip

*4th: Front Squat (c: 135/95, p: 95/65, f: 65/35) 

*5th: 200m Run

*6th: 1 min. REST

GOAL SETTING (prior to Round 1 of WOD I):

1 Round of 30 sec ON/ 30 sec OFF:

HSPU

Burpee Pull-Up

Front Squat (c: 135/95, p: 95/65, f: 65/35)

Ring Dip

*NOTE: Do not tell athletes about the scoring system. Tell them that the :30 ON/ :30 OFF set is a sprint and is part of their score. Because of that, they should go all out during those 30 seconds (no sand bagging!). Once the :30 ON/ :30 OFF set is complete, you may inform them of how they will be scored on the EMOM (see below in red).

SCORE = Sum of Points Earned

*1 point for every rep above your goal #

*1 negative point for every rep below your goal #

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*NOTE: Set up for WOD II AFTER WOD I is complete.  Place boxes in line down the center of the room; PVC pipes running through the handles.

WOD II/ FINISHER:

6 Min. AMRAP -

3 Evil Wheel Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

3 ea. side Under-Over (24”)