0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD, WOD Prep and make sure they understand the format
16:00-18:00 Transition to WOD Prep
18:00-27:00 WOD Prep
27:00-29:00 Transition to WOD
29:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
2 Rounds
5 reps of 5 seconds of each Up Dog to Down Dog with Calf Stretch
10yd Alternating Groin Stretch
10yd Standing Alternating Pigeon Stretch (ankle on opposite knee)
10yd Walking Hip Openers
10yd Lunge and Reach Overhead
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
20 Line Hops
20 Scissor Kicks
MANAGEMENT:
Good full body warm-up then some hips and core to get ready for the running, jumps and T2B
WOD Prep
3 Rounds
Round 1: 100m Run @easy pace + 6 Toes to Bar + 6 Jumping Box Get Overs
Round 2: 100m Run @moderate pace + 5 Toes to Bar + 5 Jumping Box Get Overs
Round 3: 100m Run @hard pace + 4 Toes to Bar + 4 Jumping Box Get Overs
MANAGMENT:
Good opportunity to help members with their Toes to Bar technique
Recommend doing a warm-up round every 3:00
WOD
Partner 6 Rounds For Time
200m Run
22 Toes to Bar
24 Jumping Box Get Overs @24/20”
—Cash-out—
100 Synchronized Lunges
SCORE: Time
GOAL: 21:00-26:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Split distance/reps as needed
Run: 100m each, push the pace
Toes to Bar: 11/11 if possible…if not, then 6/6/5/5…focus on your rhythm and pulling down with your arms when your toes are coming up towards the bar
Jumping Box Get Overs: (VIDEO), 12/12 or 6/6/6/6…hands on box, both feet jump on, both feet jump off the other side
Cash-out: Lunges can be forward, reverse or walking…but whatever you choose you must both do the same, knee touching the ground at the same time…make sure you get to full hip extension at the top of each rep
BEGINNER: 5 Rounds, Lying Leg Raises, 16/12” or Bench Jump Overs 60 Lunge Cash-out that can be split
SCALED: V-ups or Alt. V-ups, 20/16” or stepping up and over the Box, both hands must still be on it…also can split the lunges if needed
Rx+: 50/35 Single DB for the Lunges
Comp: 30/24”, 70/50 Single DB for the Lunges