0:00-12:00 General Warm-up

12:00-15:00 Explanation of WOD Prep

15:00-20:00 WOD Prep

20:00-25:00 Explanation of WOD

25:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

2 Rounds

20-30 seconds each side On All Fours Wrist/Forearm Mobility

20-30 seconds each side Pec Stretch on Rig

20-30 seconds each side Standing Tricep Stretch

10yd Walking High Knee Hugs

10yd Walking Quad Stretch

10yd High Knees

10yd Butt Kicks

—then—

2 Rounds

20 Shoulder Taps

10 KB RDLs

MANAGEMENT:

• Part warming up for today’s workout, part helping the body recover from yesterday’s Open workout

WOD Prep

3 Rounds

30 second KB Front Rack Hold

10 Russian KB Swings

10 V-ups

10/8 Calorie Row

WOD

Partner 4 Rounds For Time

200m KB Carry @53/35

50 Russian KB Swings

50 V-ups

40/36/32 Calorie Row (male/mixed/female)

SCORE: Time

GOAL: 25:00-30:00

PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently

FOCUS/STRATEGY:

• Carry: hold the KB wherever you want, alternate every 100 or 50m, or you can walk with your partner and switch whenever you want

• Swings: 15/10 reps, slight bend in the knee, good hip hinge, snap your hips, flex your butt, arms are just along for the ride like ropes attached to the KB

• V-ups: 10/8/7 reps, focus on quality, hands should touch the feet somewhere above the stomach/waist area, stay under control, don’t flop around

EQUIPMENT CONSIDERATIONS:

• Two teams could share a rower…have one team do the workout in the order listed and the other do the row first and go backwards

• Ski can be an option as well

WEATHER CONSIDERATIONS:

• I would keep the carry even if weather is bad, adjust to a 200yd carry inside

BEGINNER: 26/18, Lying Leg Raises

SCALED: 35/26, Alt. V-ups

Rx+: 70/53

Comp: 88/62