0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD, WOD Prep and good reminders on heavy Deadlift
16:00-18:00 Transition to WOD Prep
18:00-26:00 WOD Prep
26:00-30:00 Transition to WOD
30:00-55:00 WOD
56:00-60:00 Cool-down
General Warm-up
2 Rounds
5 each way Iron Crosses
5 each way Scorpions
10 Glute Bridges
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 second Hold each Up Dog to Down Dog
10yd Walking Straight Leg Marches
10yd Walking Hip Openers
—then—
2 Rounds
10 Russian KB Swings
10 KB Upright Rows
20 Line Hops
MANAGEMENT:
Make sure back, butt and hamstrings and ready to go for the workout today…between the heavy Deadlift, Run and Carry they will get taxed
WOD Prep
4 Rounds:
Round 1: 1-2 Strict Pull-ups + 5 Deadlift @light weight
Round 2: 1-2 Strict Pull-ups + 4 Deadlift @moderate weight
Round 3: 1-2 Strict Pull-ups + 3 Deadlift @moderate to heavy weight + 100m Jog
Round 4: 1-2 Strict Pull-ups + 2 Deadlift @just below WOD weight + 100m Run
MANAGMENT:
Good opportunity to help members with their Deadlift form, help select weights and help select the appropriate level for Pull-ups
Recommend doing a warm-up set every 2 minutes
WOD
Partner AMRAP 25
6 Strict Pull-ups
8 Deadlift @275/185
100m KB Carry @70/53
200m Run
SCORE: Rounds + Reps
GOAL: 6 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Split reps as needed
Strict Pull-ups: 3/3 or 2/2/1/1…whatever helps you stay consistent…great opportunity for people to get their first or level up on Pull-ups
Deadlift: 4/4 or 2/2/2/2…chest up, core braced, hips below shoulders and above knees, when the barbell gets to your knee think of flexing your butt to reach full hip extension
Carry: you may hold the KB wherever you want…if you using different weights than to 50m/50m…if using the same weight you could walk with your partner and switch whenever you want
Run: 100m/100m…push the pace, you should have enough rest throughout to stay consistent
NO BARBELL OPTION:
8 KB Upright Rows
12 Double KB Deadlift
BEGINNER: No Barbell Option
SCALED: Hardest version of a Pull-up you can do, 225/155, 53/35
Rx+: 300/210, 88/62
Comp: 315/225, 106/70