0:00-10:00 General Warm-up
10:00-17:00 Explanation of WOD and WOD Prep, make sure they understand the running format in the WOD
17:00-19:00 Transition to WOD Prep
19:00-28:00 WOD Prep
28:00-30:00 Transition to WOD
30:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Pec Stretch on Rig
10yd Lunge and reach overhead
10yd inchworms
5 Infant Squats
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
8 DB Goblet Squats
MANAGEMENT/FOCUS:
Good full body warm-up then some pushing, pulling and squatting to roll into the Specific Warm-up
WOD Prep
Alt. EMOM 9
M1: 3-5 Pull-ups + 5-10 Push-ups
M2: 10-15 Air Squats
M3: 100m Run
MANAGEMENT/FOCUS:
They can start with the lower end of the rep ranges in round 1 and build to the higher end rep ranges in rounds 2 and 3
This is a great time to coach members more specifically on their technique and form
WOD
AMRAP 20
10 Pull-ups
20 Push-ups
30 Air Squats
*EVERY 5 MINUTES run 400m (begins at 0:00)
SCORE: Rounds + Reps
GOAL: Breath and move, see where you are before Monday
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
EXECUTION:
3,2,1…Go you will run 400m then begin on the AMRAP, you will run 400m at the 15:00 (clock should be counting down), 10:00 and 5:00 minute marks, each time you get back to the AMRAP you will pick up where you left off
FOCUS/STRATEGY:
Final prep for Murph on Monday, have some fun, this should finalize your strategy
RPE 7 on the Run, breath and move at a consistent pace
Break early on Pull-ups and Push-ups to maintain consistent throughout
Steady pace on Squats
WEATHER CONSIDERATIONS:
move the run inside only if absolutely necessary , mark of 10-20yd zones, do 300yd shuttles
BEGINNER: Ring Rows, Knees or Hands Elevated Push-ups, 200-300m Run each time
SCALED: Jumping/Banded Pull-ups, Knees or Hands Elevated Push-ups
Rx+: vest @20/14