A. Grim Reaper
AMRAP 5:
21-15-9:
Overhead Squats
Toes to Bar
Rest 5 Minutes
AMRAP 5
Row/Bike
Rest 5 minutes
AMRAP 5:
15-12-9
Thrusters
Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5
Row/BikeScoring: Not Scored
## STIMULUS
* In today's conditioning piece, we'll work through two 5-minute AMRAPs with 5 minutes of rest between
* Choose lighter barbell weights that you could complete 25+ reps of both movements unbroken when fresh
* The barbell weight is ideally the same for both movements unless your thruster and overhead squat capacity are drastically different
* Choose gymnastics variations that you could complete 15+ reps of both movements unbroken when fresh
* You could also keep the weights and variations the same and adjust the volume:
* **First AMRAP Example**: 15-12-9
* **Second AMRAP Example**: 12-9-6
* If you finish the set of 9's within these windows, you'll move back to the large opening set
* Your score for each couplet is the total number of reps completed
## DAILY VIDEO
[Click Here](https://youtu.be/-4X1k4gaZZ8)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 3 Rounds
**30 Seconds Each:**
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
Inchworm to Push-up [Click Here](https://youtu.be/Et0WRT6Q3sA)
PVC Overhead Squats
Active Samson [Click Here](https://youtu.be/jGVMgxjPORo)
*Attempt to Get More Narrow on PVC Pipe with Each Round
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
**DEMO VIDEO:** [Click Here](https://youtu.be/Ff_dtGJKgxM)
# TEACHING (12:00 – 22:00)
## GYMNASTICS MOVEMENTS
### Tight Arch
Switching our body from an arch position to a hollow position is what gives us power. If we have more tension in our arch swing, we're going to be able to generate more power in both of these gymnastics movements today. In our arch swing, let's focus on keeping the legs long, hips pushed forward, and chest open.
### Chest to Bar Movement Subs
* Reduce Reps
* Chin Over Bar Pull-ups
* Banded Chest to Bar Pull-ups
* Jumping Chest to Bar Pull-ups
* Ring Rows
### Toes to Bar Movement Subs
* Reduce Reps
* Feet as High as Possible
* Knees to Elbow / Chest / Waist
## BARBELL MOVEMENTS
### Tight Squat
Bracing our midline properly during these squatting movements will help us better support the barbell, maintain balance, and stay in a strong and stable position. Especially on the overhead squat, where balance is more challenging, bracing can be very important. **Take a look at the daily video for a visual of how to breathe and brace properly for these squats. **
# PRACTICE ROUNDS (17:00-22:00)
## 1 Round
*Performed With Lighter Weight*
5 Overhead Squats
5 Toes to Bar
5 Thrusters
5 Pull-ups
# 1 Round
*Performed With Workout Weight*
3 Overhead Squats
3 Toes to Bar
3 Thrusters
3 Chest to Bar Pull-ups
# STRATEGY + WOD (25:00 – 60:00)
## GENERAL
* On both of these AMRAPs, we can look to hold on for large barbell sets and chip away at the gymnastics movements in manageable sets
* Aim to complete each barbell set with no more than 1 break
* A good goal can be to get to around the halfway point and make a decision if you should break or can continue to hold on to the finish
* Quick sets and quick breaks is ideal on the gymnastics movements
* Only go for big gymnastics sets in the first round if you see yourself holding big sets without long breaks in the second and third rounds
* See below for possible break-up strategies for each set of barbell or gymnastics
## FIRST AMRAP
* **Set of 21:** 21 / 12-9 / 7-7-7 / 7 Sets of 3
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3
## SECOND AMRAP
* **Set of 15:** 15 / 8-7 / 5-5-5 / 5 Sets of 3
* **Set of 12:** 12 / 7-5 / 4-4-4 / 4 Sets of 3
* **Set of 9:** 9 / 5-4 / 3 Sets of 3