0:00-12:00 General Warm-up
12:00-20:00 Explanation of WOD Prep and WOD
20:00-23:00 Transition to WOD Prep
23:00-32:00 WOD Prep
32:00-35:00 Transition to WOD
35:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
5 each way Thread the Needle
20-30 seconds each side Pigeon Stretch
10yd Walking Straight Leg Marches
10yd Walking Quad Stretch
10yd Inchworms
10yd Alternating Groin Stretch
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the push, pull and legs
WOD Prep
Round 1: 2 Pull-up Negatives + 2 HSPU Negatives + 2 Single DB Hang Squat Cleans (1 each arm)
Round 2: 4 Pull-up + 4 HSPU + 4 Single DB Hang Squat Cleans (2 each arm)
Round 3: 6 Pull-up + 6 HSPU + 6 Single DB Hang Squat Cleans (3 each arm)
MANAGEMENT/FOCUS:
Do a round every 3:00, this gives time to coach members on each movement and for them to put away and grab a heavier DB for each round
For the Negatives, on Pull-ups strict or kipping up, slow 3 seconds on the way down, for the HSPU slow 3 seconds down, come off the wall then pop back up (no press)
Build in weight on the DB each round, working to your WOD weight in round 3
WOD
AMRAP 20
4 Pull-ups
4 Handstand Push-ups
4 Single DB Hang Squat Cleans @50/35
*add 4 reps each round (4,8,12,16,20, etc.)
SCORE: Rounds + Reps (the numbered round + any reps completed in a partial round, so if you complete the round of 20 and get 4 pull-ups, your score is 20+4)
GOAL: through the round of 20 (60 reps of each)
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
FOCUS/STRATEGY:
Pull-ups/HSPU: try to stay unbroken as long as you can, then break as the reps get higher, this is per movement, so if you can continue to do Pull-ups unbroken but need to break on HSPU then do that or vice versa, this will help you progress on each movement faster, just because you need to scale one thing doesn’t mean you have to scale everything
Single DB Hang Squat Cleans: switch hands when needed, I would recommend switching hands every 2-4 reps, you can switch when bringing it off your shoulder, make sure you stand all the way up to complete the rep before lowering the DB for the next rep
MURPH MENTALITY: (scaled option)
10 reps of each every round
This would be for those who can do Pull-ups and/or HSPU, but only 3-5 unbroken
The scaled option listed is for those who cannot yet do one or both of the movements…remember, always select the appropriate level for each movement so if you can do Pull-ups but not HSPU, then always do the Pull-ups and scale HSPU as needed
BEGINNER: Ring Rows or Snatch Grip Bent Over Rows, Push-ups (hardest version you can do), 25/15
SCALED: Jumping Pull-ups (do any kipping pull-ups you can each round before going to this modification), Modified HSPU (rubber plate under an AbMat) or Double DB Push press, 35/20
Rx+: Chest to Bar, Deficit HSPU @4/2”, 70/50
Comp: Strict Pull-ups, Strict HSPU, 70/50