0:00-8:00 General Warm-up
8:00-14:00 Explanation of WOD Prep and WOD
14:00-15:00 Transition to WOD Prep
15:00-21:00 WOD Prep
21:00-23:00 Transition to WOD
23:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
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 Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
10yd Walking Heel Scoops
10yd Walking Hip Openers
—then—
2 Rounds
10 Thrusters @empty barbell
10 Ring Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the Prep
WOD Prep
Alt. EMOM 6
M1: 100m Run in one round and 250/200m in the other
M2: 6-10 Sumo Deadlift High Pulls
M3: 6-10 Wall Balls
MANAGEMENT/FOCUS:
Great time to coach members on SDLHP and Wall Balls
Start people on different movements and cycle through if you need to share Rowers
WOD
Partner For Time
1 Mile Run
100 Barbell Sumo Deadlift High Pulls @95/65
—4 minutes Rest—
Partner For Time
2,000/1,600m Row
150 Wall Balls
SCORE: Total Time (includes rest)
GOAL: 28:00-32:00 (includes rest)
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: complete the Run and SDLHP then rest for 4 minutes…so if you complete that in 13:25 then rest until the 17:25 mark, then begin the Row and Wall Balls, whenever you finish that is your time
Run and Row: push the pace, the rest while your partner is going plus the rest in between sections should allow you to recover and keep moving at a good pace
Sumo Deadlift High Pulls: recommend 5s or 10s back and forth…chest up, feet wide, hands gripping the bar inside your feet, push through the floor and pull once it gets to your upper thigh, finish with elbows high above the barbell
Wall Balls: recommend doing 15 each to start, then 10s the rest of the way, breath, move, stay unbroken with your sets
WEATHER/EQUIPMENT CONSIDERATIONS:
We already have Row, so I would not recommend doing that twice in place of the Run and would make it hard to share if needed
If you need to share the Rowers even with the run, just start half the groups on the Run/SDLHP and the other half on Row/Wall Balls
2,000/1,600m Ski can be used in place of the Run if weather is bad or you need more machines
Bike would be a last resort and make the stimulus much different as you can imagine, if needed do a 5k Bike (3.1 Miles)
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls
BEGINNER: Empty Barbell or No Barbell Option, 10/8 MB Thrusters
SCALED: 75/55, 14/10
Rx+: 115/80
Comp: 115/80, 30/20