0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-21:00 WOD Prep
21:00-29:00 Explanation of WOD
29:00-31:00 Transition to WOD
31:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Iron Crosses each way
20-30 second Up Dog
20-30 second Child’s Pose
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Walking Pigeon Stretch (ankle on opposite knee)
10yd Backward Hip Openers
20yd Side Shuffle (down and back)
10 Infant Squats
—then—
2 Rounds
20 Mountain Climbers
10 Hollow Rocks
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the lungs, legs and core for the WOD Prep
WOD Prep
Round 1: 100m Run + 4 Sandbag G2OS + 4 Sandbag Squats
Round 2: 100m Run + 6 Sandbag G2OS + 6 Sandbag Squats
Round 3: 100m Run + 8 Sandbag G2OS + 8 Sandbag Squats
MANAGEMENT/FOCUS:
Recommend a warm-up round every 3:00
Easy pace Run in Round 1, moderate in Round 2, hard pace in Round 3
Great time to help members with technique and efficiency on all both sandbag movements
Build in weight on Sandbag/D-Ball
WOD
Partner AMRAP 25
200m Run
20 Sandbag Ground to Over Shoulder @70/50
200m Run
40 Sandbag Squats @70/50
*split reps as needed
SCORE: Rounds + Reps
GOAL: 3-4 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Run: RPE 9, it’s only 100m each (or 200m if doing higher levels), push the pace
Sandbag G2OS: I would do 5s or 1s back and forth…chest up, roll side to side to get hands underneath, deadlift to get to thighs, adjust grip as needed, huge hip pop to explode up and dump over shoulder
Sandbag Squats: hold on shoulder, 10s back and forth, so 10 right partner 1, 10 right partner 2, 10 left partner 1, 10 left partner 2…if it is very heavy for you then you could do 5s
WEATHER CONSIDERATIONS:
Any machine can be used if needed, I would have partner 1 do the first one and partner 2 do the second one…
250/200m Row or Ski
20/14 Calorie Bike
SANDBAG MODIFICATION OPTIONS:
You can also use D-Balls if you have those heavy enough
If you have sandbags but they are lighter, than I would do 40 Sandbag Cleans and 60 Sandbag Squats
40 Plate Ground to Overhead, 60 Plate Squats @35/25 as Rx, 45/35 as Rx+
20 Double DB Ground to Overhead, 40 Double DB Squats @35/20 as Rx, 50/35 as Rx+, 70/50 as Comp
BEGINNER: 35/20
SCALED: 50/35
Rx+: 100/70
Comp: 150/100, 200m Run together