0:00-10:00 General Warm-up
10:00-15:00 Explanation of WOD Prep and WOD
15:00-17:00 Transition to WOD Prep
17:00-23:00 WOD Prep
23:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10 PVC Pass Throughs
10 PVC Around the Worlds
10 PVC Good Mornings
20-30 seconds PVC Lat Stretch
10yd Samson Stretch
10yd Walking Hip Openers
20yd (out and back) Side Shuffle Arm Swings
20-30 seconds each side Calf Stretch on Rig/Wall
10 Infant Squats
—then—
3 Rounds
5 Muscle Snatch @empty barbell or PVC
5 Overhad Squats @empty barbell or PVC
MANAGEMENT/FOCUS:
Full body warm-up then some empty barbell work for the complex
WOD Prep
Alt. EMOM 6
M1: 100m Run
M2: 2 Power Snatch + 2 Overhead Squats
M3: 20 Second Sandbag Hold
MANAGEMENT/FOCUS:
Great time to work on each movement with each member
You can build in weight on the Complex and the Sandbag
WOD
Partner 3 Rounds For Time
800m Run
10 of the Complex: 3 Power Snatch + 3 Overhead Squats @95/65
200m Sandbag Carry @70/50
*split reps/distance as needed with partner
SCORE: Time
GOAL: 25:00-30:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
A little bit of everything today…straight cardio, barbell cycling, odd object…should be fun 😁
Run: 100s or 200s, push the pace then recover…whoever is better at the barbell should go second because they will get less rest coming into the complex
Complex: one complex at a time back and forth…if mobility will not allow overhead squats then keep the weight you are using for snatch and do back squats or front squats
Carry: hold wherever you want, bear hug or on your shoulder are usually the most effective…this can be a fast walk, but if you can run then you should go heavier
WEATHER CONSIDERATIONS:
We have Rowed twice, we have biked…so if the weather sucks than choose whatever machine you need to…1,000m/800m Row, 800/640m Ski, 1 mile Bike….this will most likely affect the pace goal
The carry could be done indoors, 200yds
SANDBAG CARRY MODIFICATIONS:
D-balls or Med Balls can also be used
If you do not have heavy enough sandbags or balls then go with a heavy object carry of some kind, have some fun with it
NO BARBELL OPTION:
Complex: 4 Alt. DB Snatch + 4 DB Goblet Squats
BEGINNER: 600m run if needed, 45/35 or No Barbell Option, 35/20
SCALED: 75/55, 50/35
Rx+: 115/80, 100/70
Comp: 135/95, 150/100