0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD and WOD Prep
16:00-18:00 Transition to WOD Prep
18:00-24:00 WOD Prep
24:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
2 minutes Machine of your choice or 400m Jog
10yd Heel Sweeps
10yd High Knee Hugs
10yd Quad Stretch
10yd Alternating Groin Stretch
10yd Lunge and Reach
10yd Inchworms
—then—
2 Rounds
10 DB Goblet Squats
20 Flutter Kicks
MANAGEMENT:
Good full body warm-up for the full body WOD
Good time to make sure they get to full depth on squats during the second section
WOD Prep
3 Rounds
30 second DB Front Rack Hold
5 DB Squats
3 DB Sit-ups
MANAGMENT:
I would do a warm-up set every 2 minutes
WOD
Partner For Time
16 Rounds
20yd Heavy DB Carry @70/50
10 DB Squats @70/50
5 DB Sit-ups
*alternate full rounds with partner
—Cash-out—
2,000m Run
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: must be in the front rack, breath, move, walk as fast as you want but no running…if you are running then it is not heavy enough
Squats: shoulder the DB, good full depth and hip extension, steady pace
Sit-ups: DB on your chest, sit back until shoulder blades touch the ground, sit up to past 90 degrees, hold a standard, quality reps
Run: Split into 100s or 200s, push the pace
Equipment: you can utilize KBs if needed because of class size
WEATHER CONSIDERATIONS:
We already have a carry today and we have used all machines this week, run unless the weather is terrible
I would do a 6-8 minute shuttle run if you can’t go outside, max lengths, 10-25yd lengths depending on your space, have partners alternate down and backs
BEGINNER: 35/20, no weight on sit-ups, 1 mile run
SCALED: 50/35
Rx+: 100/70, Put on the vest for the running
Comp: 100/70, Put on the vest for the running, do the run together