15.11.18

WOD
Pilocarpine (Time)
5 Rounds / Time Cap 25 min:
25/18 Calorie Row
12 Dumbbell Snatches 32/22,5
3 Rope Climbs

### Rope Climb Sub
Pull-ups (3:1 Ratio)
Ring Rows (3:1 Ratio)

### Rower Sub
Bike
Ski Erg
Assault Runner

Sc1: 22/15 kal 22,5/15
Sc2: 19/12 kal 15/9

COACH’S NOTES
*** CLASS SETUP ***
# WOD BRIEF + GROUP WARMUP (0:00 – 25:00)
# REHEARSAL (25:00 – 30:00)
# STRATEGY + WOD (30:00 – 60:00)

### Rope Climb Substitutions
Pull-ups (3:1 Ratio)
Ring Rows (3:1 Ratio)

In this triplet workout, athletes will choose a weight on the dumbbell that they could complete 12+ alternating repetitions unbroken when fresh. Within the workout, athletes should have the ability to switch hands in the air, but changing on the floor and completing good looking single repetitions will likely be the best option. With 15 total rope climbs today, athletes can adjust the number or movement as necessary.
*If short on rowers, stagger by 2 minutes or start in different stations.

***THE WHY:* **
CrossFit can be defined as "Constantly varied, functional movement, performed at relatively high intensity." Relatively is the key word there. Intensity is relative based on the individual, the workout, and the day. With fitness being a life long journey, all out intensity and sprawling out on the floor will not be sustainable everyday for the rest of time. That is appropriate some days, but just getting uncomfortable and working hard on other days is still very effective. We recommend that athletes show up 4-6 days per week combined with eating real food, not too much, mostly plants. While Thursday is considered somewhat of a universal rest day, everyone has a different schedule and there are always athletes who still show up for class each day of the week. This is why Thursday’s programmed workouts are not typically "recovery workouts".

WOD WARM UP
*Warmup performed with one moderate weight dumbbell

## 30 Seconds
Right Arm Farmers Carry
Quad Stretch in Place
Knuckle Drags in Place

Left Arm Farmers Carry
Push-up to Down Dog in Place
Active Samson in Place

Russian Dumbbell Swing in Place
Slow Air Squats in Place
Active Spidermans in Place

## Dumbbell Warmup
*Each Side:*
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges

*Each Arm With Lighter Weight:*
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – –
*With Workout Weight:*
6 Alternating Dumbbell Snatches

## 1 Round
4 Calorie Row
4 Alternating Dumbbell Snatches
1 Rope Climb

CategoryWOD