0:00-10:00 General Warm-up

10:00-16:00 Explanation of WOD Prep and WOD

16:00-18:00 Transition to WOD Prep

18:00-27:00 WOD Prep

27:00-30:00 Transition to WOD

30:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

5 each way Seated Hip Openers

20-30 seconds Seated Groin Stretch

20-30 seconds each side Pigeon Stretch

20-30 seconds each side Standing Quad Stretch

20-30 seconds Standing Hamstring Stretch

10yd Lunge and Reach Overhead

10yd Inchworms

10 Infant Squats

—then—

2 Rounds

10 Single DB Bent Over Rows (5 each arm)

10 Single DB Push Press (5 each arm)

20 Flutter Kicks

MANAGEMENT/FOCUS:

• Full body warm-up then some DB and core movements to get the body ready for the WOD

WOD Prep

Alt. EMOM 9

M1: 2 Strict Pull-ups + 4 Toes to Bar

M2: 5-10 Ring Push-ups

M3: 30 second Bike

MANAGEMENT/FOCUS:

• Great time to work on each movement with each member

• Start people at different stations to share the Bike…Round 1 is easy pace, Round 2 moderate, Round 3 hard pace

WOD

Partner Every 5 minutes for 25 minutes

16 Strict Pull-ups

20 Toes to Bar

24 Ring Push-ups

Max Calorie Bike with remaining time

SCORE: Reps (you have 60 reps per round before you start the Bike)

GOAL: 4:00 or less for the Pull-ups, T2B and Push-ups

PACE: Calculated…with the strength movements and skill work, it will be about how you choose to break it up between you and your partner

FOCUS/STRATEGY:

• Strict Pull-ups: I would do 4s back and forth, go to 2s if needed even if they need to be quick singles

• Toes to Bar: 5s or 10s…focus on engaging your Lats by pulling down as your toes come up to the bar

• Ring Push-ups: 6s or 4s back and forth…make sure you get a full range of motion and keep your whole body moving as a unit (no worming)

• Bike: Depending on how much time you have will dictate your strategy, but I would pick something time based, 30 seconds is usually a good strategy

EQUIPMENT CONSIDERATIONS:

• It’s the end of the week so any machine will work if you don’t have enough Bikes

INDIVIDUAL OPTION:

• Every 5 minutes for 20 minutes: 10 Strict Pull-ups, 14 Toes to Bar, 18 Ring Push-ups, Max Calorie Bike with remaining time

BEGINNER: Ring Rows, AbMat Sit-ups, Knees or Hands Elevated Push-ups

SCALED: Hardest version of a Pull-up you can do, Hanging Straight Leg Raises or Lying Leg Raises, knees or regular push-ups if needed

Rx+: 20 Strict Pull-ups, 26 Toes to Bar, 32 Ring Push-ups