0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-25:00 Explanation of WOD, make sure they understand the format and have weights ready
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
3-5 each way Iron Crosses
3-5 each way Scorpions
20-30 seconds Childs Pose
5 each way Thread the Needle
10yd Walking Lunge and Rotate
10yd Alternating Groin Stretch
10yd Walking Inverted Toe Touches
10yd Walking Quad Stretch
—then—
2 Rounds
15-20 second Hang From Rig
30 second Front Plank
MANAGEMENT:
Focus on making sure grip, low back, hamstrings and lats are loose and ready to go
WOD Prep
4 Rounds
1 Rope Climb
6 KB Lunge and Pass (build to starting weight)
6 Single KB Shoulder to Overhead
2 Deadlift (build to starting weight)
WOD
Partner 4 Rounds
6 minutes
4 Rope Climbs
40 KB Lunge and Pass @53/35
40 Single KB Shoulder to Overhead @53/35
Max Deadlift with remaining time @185/125, 205/145, 225/155, 250/145 (weight for each round)
—2 minutes rest—
SCORE: Reps
GOAL: Complete the Climbs, Lunges and S2OH in 5 minutes, leaving 1 minute for Deadlift
PACE: Interval Mindset…working and resting in the 6 minutes then full rest for 2 minutes…keep pushing
FOCUS/STRATEGY:
Rope Climbs: alternate reps, focus on your foot clamp getting up to shoulder level to help with efficiency
KB Lunge and Pass: do 8 or 10 at a time, stay up tall, back knee gently touches the ground, if KB is in your right hand you are stepping with your left pass KB under to other hand, focus keeping your whole front foot in contact with the ground, drive through your heel to stand
KB Shoulder to Overhead: I would do 5 or 10 at a time with one arm then your partner does the same, keep alternating arms for the 8 or 4 sets, push press or push jerk are the most efficient, if you can strict press it then it is too light, keep the KB coming from the front rack, not from sitting on top of your shoulder
Deadlift: 5s back and forth for the first couple weights then you may need to go to 1-3 reps at a time, chest up, whole foot in contact with the ground, drive through the floor, keep your lats tight, once the barbell gets to your knee think about flexing your butt to finish with full hip extension
ROPE CLIMB MODIFICATION:
If you do not have enough ropes or choose not to do them, here are some options
40 KB Upright Rows
40 Ring Rows (the more parallel to the ground the more difficult, you can even elevate your feet)
We had cleans Tuesday in the WOD and Friday in the Strength section, so this wouldn’t be ideal, but you could do 40 Hang Power Cleans @115/80 or 135/95
BEGINNER: 40 KB Upright Rows @26/18, no weight for Lunges, DB Push Press @25/15, 95/65
SCALED: Rope Climb Modifications or 1/2 or 3/4 Rope Climb, 35/26, 135/95, 165/115, 185/125, 205/145
Rx+: 205/145, 225/155, 250/165, 275/185, 70/53
COMP: 225/155, 250/165, 275/185, 300/210, 88/62