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DESCRIPTION

STRUCTURE: Part 1 of today’s workout, athletes will complete 4 Sets of 10 Strict Presses and finish with 1 Set of 10+ Strict Presses (at least 10 reps until failure). Part 2 of today’s workout, athletes will complete 27-21-15-9: Box Jump Overs and Thrusters.

STIMULUS: “HIDE & SEEK” is a Threshold workout.

STRATEGY: Athletes should be aiming to finish “HIDE & SEEK” in under 12 Minutes. To stay on pace, athletes should be able to finish the round of 27 in under 4:30, the round of 21 in under 3:30, the round of 15 in under 2:30 and the round of 9 in under 1:30.

SCALING: Athletes should choose a weight that they can finish the round of 27 and 21 Thruster in 3 sets or less.

SCORING: Athletes’ score will be the Time it takes them to complete the workout. Athletes should aim to finish in 8-12 Minutes.

EFFICIENCY TIPS

-Athletes should Box Jump Over at a pace that allows them to keep their breathing relatively under control.

-Athletes should complete Thrusters in 3 sets maximum

STRENGTH

Shoulder Press

Shoulder Press

Shoulder Press

Shoulder Press

Unbroken Shoulder Press (AMRAP – Reps)

Score is number of reps completed. Atleast 10+

WOD

“Hide & Seek” (Time)

“HIDE & SEEK”

27-21-15-9:

Box Jump Overs

Thrusters

14 min Time Cap

RX+-95/65#, 24/20″

RX-75/55#, 24/20″

50-59-65/45#, 20/16″

60+-55/35#, Step Overs

Basics-21-15-9 PVC/BB, Step Overs