0:00-10:00 General Warm-up
10:00-18:00 Explanation of WOD Prep and WOD, make sure they understand the logistics and how to share equipment if needed
18:00-27:00 WOD Prep
27:00-29:00 Transition to WOD
29:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 each way Lying Knees Bent Side to Side
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
5 each way Iron Crosses
5 reps of 5 seconds Up Dog
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd High Knee Hugs
10yd Alternating Groin Stretch
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 second Squat hold while holding the Rig
—then—
2 Rounds
10 Plate Ground to Overhead
20 Plate Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
WOD Prep
Alt. EMOM 9
M1: 30 second Row
M2: 6 Wall Balls + 100m Run
M3: 6 KB Box Step Overs
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
Row: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Build in weight on KB Box Step Overs
You can start people at different stations if you need to share equipment
WOD
3 Rounds For Time
500/400m Row
30 Wall Balls @20/14
400m Run
30 Single KB Box Step Overs @24/20”
100m KB Carry @53/35
SCORE: Time
GOAL: 23:00-26:00 (7:30-8:30/round)
PACE: Steady Eddy or Betty…find a pace early, breath and move, stay consistent
FOCUS/STRATEGY:
Row: RPE 7, solid, consistent pace…focus on long and strong pulls
Wall Balls: challenge yourself to go unbroken, if you can’t then keep it to no more than two sets…big leg drive to get momentum into the Wall Ball
Run: RPE 7, solid, consistent pace…breath and manage your heart rate
KB Box Step Overs: hold the KB wherever you want as long as it isn’t resting on your leg…both feet get on the box, then both feet off the box, you do not have to stand to full extension on top of the box…find a way to just slowly keep moving
Carry: KB must be held at your side, switch hands whenever you want
EQUIPMENT CONSIDERATIONS:
Two people can share one rower, have one person do the workout as listed, have another start on the Run, then they would do the Step Overs, Carry, then the Row and Wall Balls
If you need another machine then Ski would be the next best option
We have Bike tomorrow so that would not be ideal unless they won't be there for that, but if you need to use it then it is what it is…it would be a 30/20 Cal Bike or 1k Bike
WEATHER CONSIDERATIONS:
If the weather is bad and just won’t allow you to be outside then change the 400m run to a 300yd shuttle run and the 100m carry to a 100yd carry
LOGISTICS:
I would line up all of the Rowers along the opposite wall of Wall Balls
Boxes can be lined up in the middle of the gym
This should create clear, designated areas for each movement
PARTNER OPTION:
AMRAP 25, split reps/distance as needed
BEGINNER: 10/8 MB Thrusters, no weight on the Step Overs
SCALED: 14/10, 35/26
Rx+: 30/20, 70/53