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 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
5 reps of 5 seconds each Up Dog to Child’s Pose
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
10yd Lunge and Rotate
10yd Bunny Hops
10yd Broad Jumps
—then—
2 Rounds
5 Muscle Cleans
5 Front Squats
10 Lateral Hops over the barbell
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 9
M1: 3-5 Squat Cleans
M2: 30 seconds Bike
M3: 10 Double Unders'
MANAGEMENT/FOCUS:
Great time to coach members on Squat Cleans and Double Unders
Build in weight on Squat Cleans
Bike: Round 1 easy pace, Round 2 moderate, Round 3 hard pace
Start people on different movements and cycle through if you need to share Rowers
WOD
Partner For Time
0:00-10:00
30 Squat Cleans @155/105
50/41/32 Bike Calories (Male/Mixed/Female)
120 Double Unders
10:00-18:00
20 Squat Cleans @165/115
40/34/28 Bike Calories (Male/Mixed/Female)
100 Double Unders
18:00-Completion
10 Squat Cleans @185/125
30/25/20 Bike Calories (Male/Mixed/Female)
80 Double Unders
3 SCORES: Time for each section
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:
Squat Cleans: steady singles back and forth I think would work best, or you could do touch n’ go reps back and forth early when the weight is lighter
Bike: I would do two rounds each person each time instead of just splitting it
Double Unders: 20s or 40s the whole way
EQUIPMENT CONSIDERATIONS:
It’s the end of the week and the end of this cycle so use any machine you need to at this point, but try to keep the Bike if you can
NO BARBELL OPTION:
KB Taters, increase weight as reps drop
Double DB Squats, increase weight as reps drop
Double DB Lunges (reps: 32, 20, 12)
BEGINNER: 95/65 for all or No Barbell Option, Line Hops
SCALED: 115/80, 135/95, 155/105, Single Unders
Rx+: 165/115, 185/125, 205/145
Comp: 185/125, 205/145, 225/155