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
18:00-24:00 WOD Prep
24:00-26:00 Transition to WOD
26:00-56:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
10 Banded Pass Throughs
10 Banded Around the Worlds
10 Banded Pull Aparts
10 Banded Good Mornings
20-30 seconds each side Banded Lat Stretch
20-30 seconds each side Banded Tricep Stretch
10 Banded Overhead Squats
—then—
2 Rounds
2 Rounds
5 Empty Barbell Snatch Grip Bent Over Rows
5 Empty Barbell Muscle Snatch
5 Empty Barbell Overhead Squats
MANAGEMENT:
Great time to focus on technique on the snatch with the barbell movements
WOD Prep
4 Rounds
2 Straight Leg Rope Pulls
6 Power Snatch (build to WOD weight)
12 MB Russian Twists
MANAGEMENT:
Good time to walk around and coach members more specifically on the movements
Recommend doing a round every 1:30
WOD
Partner AMRAP 27
4 Straight Leg Rope Pulls
12 Power Snatch @115/80
36 MB Russian Twists @20/14
—Cash-out—
3 minutes Max Rep Partner MB Sit-ups
SCORE: Rounds + Reps
GOAL: 14+ Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FORMAT:
Split reps as needed for the 27 minutes, then the 3 minutes is alternating sit-ups
FOCUS/STRATEGY:
Straight Leg Rope Pulls: (VIDEO), the video shows bent legs which would be the modification for the straight leg….for Rx, legs remain straight out which limits the use of them and forces the hand over hand pull…one partner does 2 then the other does 2
Power Snatch: 2s, 3s or singles back and forth depending on how the weight is for you…chest up, shoulders back, good hip pop and drop under the bar, stand to full extension and a strong overhead position, lower and repeat
MB Russian Twists: 18s each…make sure you get a full rotation with each rep, your chest should be facing the side you are rotating too
MB Partner Sit-ups: MB above touches above your head, then sit up and pass to your partner, they do the same, just a steady pace back and forth for max reps in 3 minutes
BEGINNER: Bent Leg Rope Pulls, 45/35, 10/8
SCALED: Bent Leg Rope Pulls, 95/65, 14/10
Rx+: 135/95, 20/14
Comp: 155/105, 30/20