0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD and good reminders for the skills and make sure they understand the format
16:00-18:00 Transition to WOD Prep
18:00-23:00 WOD Prep
23:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
10yd Walking Inverted Toe Touches
10yd Samson Stretch
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Lunge and Rotate
10yd Inchworms
5 reps of 5 second hold Up Dog
—then—
2 Rounds
10 Empty Barbell Muscle Cleans
10 Empty Barbell Front Squats
MANAGEMENT:
Great time to focus on technique on the clean with the barbell movements
WOD Prep
4 Rounds
2 Squat Cleans (build to WOD weight)
4 Toes to Bar
8 Double Unders
MANAGEMENT:
Good time to walk around and coach members more specifically on the movements
Recommend doing a round every 1:30
WOD
Partner Alt. AMRAP 3 for 30 minutes
3 Squat Cleans @135/95
6 Toes to Bar
12 Double Unders
SCORE: Rounds + Reps
GOAL: 20+
PACE: Interval Mindset…push hard, recover, repeat
FORMAT:
Partner 1 does the 3 minute AMRAP while partner 2 rests, then partner 2 does the 3 minute AMRAP while partner 1 rests, continue alternating back and forth
FOCUS/STRATEGY:
Squat Cleans: quick singles to save your grip…chest up, hip pop and drop, try to race the barbell to the bottom, good front rack position, stand, drop, repeat
Toes to Bar: as mentioned earlier in the week, we will come back down in reps on the skills and build back up….focus on rhythm and pulling down with your arms as your toes come up to the bar
Double Unders: low rep, focus on unbroken reps
BEGINNER: Front Squats @95/65, Lying Leg Raises, Line Hops
SCALED: 115/80, Hanging Straight Leg Raises, Single Unders or Plate Hops
Rx+: 155/105
Comp: 185/125