0:00-10:00 General Warm-up
10:00-18:00 Explanation of WOD Prep and WOD
18:00-20:00 Transition to WOD Prep
20:00-29:00 WOD Prep
29:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds Seated Groin Stretch
5 reps of 5 seconds Up Dog
10yd Lunge and Reach Overhead
10yd Walking Straight Leg Marches
10yd Bunny Hops
10yd Broad Jumps
—then—
2 Rounds
5 KB Deadlift
5 KB Goblet Squats
10 Line Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the workout
WOD Prep
Alt. EMOM 9
M1: 3-5 Deadlift
M2: 10yd Sandbag Carry + 4 Sandbag Lunges
M3: 10 Double Unders
MANAGEMENT/FOCUS:
Great time to coach members on all movements
Build in weight on the Deadlift, 40, 50, 60%
WOD
Partner AMRAP 24
20 Deadlift @275/185
40yd Sandbag Carry @70/50
20 Sandbag Lunges @70/50
80 Double Unders
SCORE: Rounds + Reps
GOAL: 4 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: split reps as needed, one person working, one person resting
Deadlift: should be around 65%, chest up, hips always below shoulders and above knees, brace, breath…recommend 5 reps back and forth
Sandbag Carry: ideally, measure off 10yds (or 10m, which is 10.9 yds), on partner goes down and back (20yds), then the next partner…carry it however you want
Sandbag Lunges: hold wherever you want, forward/backward/walking Lunges are all acceptable…keep your chest up, focus on driving through your front heel to stand to full hip extension
Double Unders: 20 or 40 reps back and forth, breath while you move
SANDBAG MODIFICATIONS:
If you don’t have sandbags or not enough to share then here are some options:
DB or KB Carry and DB or KB Lunges
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: 185/125 or No Barbell Option, 35/20 on Carry, no weight on Lunges
SCALED: 250/145, 50/35
Rx+: 300/210, 100/70
Comp: 315/225, 150/100