0:00-8:00 General Warm-up
8:00-15:00 Explanation of WOD Prep and WOD
15:00-17:00 Transition to WOD Prep
17:00-26:00 WOD Prep
26:00-28:00 Transition to WOD
28:00-59:00 WOD
59:00-65:00 Cool-down
General Warm-up
1 Round
5 Scorpions each way
5 Iron Crosses each way
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Pigeon Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
10yd High Knees
10yd Butt Kicks
5 Burpees
—then—
2 Rounds
10 Thrusters @empty barbell
10 KB Upright Rows
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the workout
WOD Prep
Alt. EMOM 9
M1: 5-7 Wall Balls
M2: Double KB Hold for 15-20 seconds
M3: 5-7 Sumo Deadlift High Pulls
MANAGEMENT/FOCUS:
Great time to coach members on all movements, as well as have them practice the synchronization
WOD
“Cult Classic”
Teams of 4
AMRAP 31
40 Synchro Wall Balls @20/14 (2 people)
200m Synchro Double KB Farmer’s Carry @53/35 (2 people)
40 Sumo Deadlift High Pulls @95/65 (2 people)
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: yes, this could be done as a partner with one working and one resting and could also be done with a team of 3…but getting groups of 4 together is fun sometimes, embrace it and it will be fun…two people working, two people resting, break it up however you want
Wall Balls: I would do 10s or 20s back and forth…good depth, use your legs to get momentum in to the ball, synchro is at the bottom of the squat
Double KB Farmer’s Carry: KB in each hand, I would have all 4 people walk the 200m and switch when needed
Sumo Deadlift High Pulls: 10s back and forth, synchro at the top…chest up, use your legs finish with elbows high
WEATHER CONSIDERATIONS:
200yd Carry inside if needed
EQUIPMENT CONSIDERATIONS:
DBs can be used also, 50/35 would be considered Rx
NO BARBELL OPTION:
KB Sumo Deadlift High Pulls
BEGINNER: 10/8 MB Thrusters, 26/18, 45/35 or No Barbell Option
SCALED: 14/10, 35/26, 75/55
Rx+: 20/14, 70/53, 115/80
Comp: 30/20, 88/62, 135/95