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
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 seconds each of 5 seconds Hold Up Dog to Child’s Pose
5 each way Seated Hip Openers
10yd Bunny Hops
10yd Lunges
10 Burpees
—then—
2 Rounds
15 Line Hops
5 Muscle Snatch
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 6
M1: 100m Run Together
M2: Toes to Bar
M3: Power Snatch
MANAGEMENT/FOCUS:
Round 1: 5 Toes to Bar, Round 2: 8 Toes to Bar
Round 2: 5 Power Snatch @light weight, Round 2: 3 Power Snatch @moderate weight
Great time to help members with technique and efficiency on all movements
WOD
Partner Every 6 minutes for 30 minutes
400m Run Together
30 Toes to Bar
30 Power Snatch @75/55
*Power Snatch decreases by 6 reps each round and weight increases each round to 95/65, 115/80, 135/95, 155/105
SCORE: Time each round (5 scores)
GOAL: 5:00 or less for each round
PACE: Interval Mindset…cardio, core, barbell…the work to rest on T2B and Snatch should allow you to keep moving consistently
EXECUTION:
Round 1 is 30 Power Snatch @75/55, Round 2 is 24 Power Snatch @95/65, Round 3 is 18 Power Snatch @115/80, Round 4 is 12 Power Snatch @135/95, Round 5 is 6 Power Snatch @155/105
FOCUS/STRATEGY:
We have worked a lot on Snatch up to this point, put it in play for this WOD
Run: RPE 7, solid breath and move, later rounds will be more difficult to maintain
Toes to Bar: 5s or 8/7s back and forth…focus on your rhythm
Power Snatch: touch n’ go in rounds 1 and 2, most likely singles the rest of the way…focus on efficiency, chest up, hip pop and pull and punch…5s, 4s, 3s, 2s, 1s back and forth…even if they are singles
WEATHER CONSIDERATIONS:
we have already Rowed and Biked…and possibly Skied depending on your equipment in previous days…run if at all possible unless weather makes it not possible
I would go to a 300yd shuttle inside if needed
NO BARBELL OPTION:
Alt. DB Snatch, same reps, great time to try a heavier DBs
BEGINNER: Split Run, Lying Leg Raises, No Barbell Option
SCALED: Split run if needed, Hanging Straight Leg Raises, 45/35, 75/55, 95/65, 115/80, 135/95
Rx+: 95/65, 115/80, 135/95, 155/105, 165/115
Comp: 135/95, 155/105, 165/115, 185/125, 205/145