0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-24:00 Explanation of WOD
24:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Side to Side
5 each way Iron Crosses
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds Seated Groin Stretch
20-30 seconds Child’s Pose
10yd Walking Straight Leg Marches
10yd Lunge and Rotate
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Empty Barbell RDLs
10 Push-ups
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Round 1: Half Rope Climb + 3 Deadlift + 5 Ring Dips
Round 2: Three Quarter Rope Climb + 3 Deadlift + 5 Ring Dips
Round 3: Full Rope Climb + 3 Deadlift + 5 Ring Dips + 100m Plate Carry
MANAGEMENT/FOCUS:
Build in weight on the Deadlift
Recommend doing a warm-up round every 2:00
Great time to help members with technique and efficiency on all movements
WOD
Partner AMRAP 30
—Buy-in—
1 Mile Plate Carry @45/35
*split with partner as needed
AMRAP remaining time:
1 Rope Climb
3 Deadlift @275/185
5 Ring Dips
*alternate full rounds with partner
SCORE: Round + Reps
GOAL: Breath, move, enjoy fitnessing with a friend
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Carry: hold the plate wherever you want, alternate 100s or 200s
Rope Climb: focus on your foot clamp efficiency, get your feet up to shoulder level when clamping
Deadlift: try to stay unbroken each round…chest up, hips below shoulders and above hips, brace brace brace, flex your butt at the top of each rep
Ring Dips: make sure you get a solid full range of motion on each rep, rings to chest, full lockout
ROPE CLIMB MODIFICATION:
3 Strict Pull-ups or hardest version of a pull-up you can do
3 Sandbag Ground to Over Shoulder
NO BARBELL OPTION:
Double KB Deadlift
BEGINNER: Rope Climb Modification, 135/95 or No Barbell Option, Bench Dips
SCALED: Half or Three Quarter Rope Climb or Rope Climb Modification, 225/155, Banded Ring Dips
Rx+: 300/210, Strict Ring Dips
Comp: 315/225, Strict Ring Dips