0:00-8:00 General Warm-up
8:00-10:00 Explanation of Specific Warm-up
10:00-16:00 Specific Warm-up
16:00-17:00 Transition to Accessory Work
17:00-29:00 Accessory Work
29:00-30:00 Put away KBs, get out Plates
30:00-34:00 Explanation of WOD
34:00-35:00 Transition to WOD Prep
34:00-40:00 WOD Prep
40:00-41:00 Transition to WOD
41:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Scorpions
5 each way Thread the Needle
20-30 seconds each side Straight Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
20-30 seconds Standing Hamstring Stretch
20-30 seconds Standing Groin Stretch
10yd Alternating Pigeon Stretch (ankle on opposite knee)
10yd Lunge and Rotate
—then—
2 Rounds
20 Flutter Kicks
20 Shoulder Taps
MANAGEMENT/FOCUS:
Good, full body warm-up then some movements to prime the core and shoulders for the accessory work
Specific Warm-up
2 Rounds
20yd KB Front Rack/Farmer Carry Combo
6 KB Drags (3 each way) (VIDEO)
MANAGEMENT/FOCUS:
Use the two rounds to figure out what weight you can use for the working sets, the weight does not have to be the same for both movements
Recommend doing a warm-up set every 3 minutes
This allows time to coach members more specifically on these movements
Accessory Work
Every 3 minutes for 12 minutes
20yd KB Front Rack/Farmer Carry Combo (10yds each way)
10 KB Drag (5 each way)
FOCUS:
Grunt Work and Core Stabilization
The KB weight does not have to be the same for both movements
KB Front Rack/Farmer Carry Combo: one KB is held in the front rack on one side while the other KB is held down at your side in the other arm, slow and controlled walk 10yds then switch to come back
KB Drag: hold the top of a push-up position, the KB starts just outside your body next to your chest, if it starts outside your left side then you take your right hand to drag it across to the other side, then take your left hand to drag it back, that is 2 reps, 10 total, 5 each way
Use the remaining time of the last set to start putting away KBs
WOD Prep
3 Rounds
Round 1: 10 Plate Ground to Overhead + 10 Plate Hops + Half Rope Climb
Round 2: 8 Plate Ground to Overhead + 8 Plate Hops + Three Quarter Rope Climb
Round 3: 6 Plate Ground to Overhead + 6 Plate Hops + Full Rope Climb
MANAGEMENT:
Recommend doing a warm-up round every 2:00
Great time to coach members more specifically on Rope Climbs
WOD
4 Rounds For Time
20 Plate Ground to Overhead @45/25
1 Rope Climb
50 Plate Hops
1 Rope Climb
SCORE: Time
GOAL: 12:00-14:00
PACE: Grindin’ All My Life, find a pace to stay consistent, but it will be a steady grind
FOCUS/STRATEGY:
Whether you are doing Murph on Saturday or Monday, this is a solid full day of work that won’t wreck your body
This is similar to the Dubs, Rope Climbs and Burpees we did a couple weeks ago
Plate Ground to Overhead: breath, move, stay consistent…chest up, good hip pop to get momentum into the plate, full lockout overhead
Plate Hops: steady pace, focus on being quick off the ground
Rope Climbs: focus on getting your feet up near shoulder level for your clamp to be more efficient on each rope climb
ROPE CLIMB MODIFICATION OPTIONS:
If you don’t have enough Ropes or choose not to do the climbs, here are some options
20 Plate Ground to Overhead, 50 Plate Hops, 20 Ring Rows or Inverted Rows
20 Plate Ground to Overhead, 50 Plate Hops, 20 MB Punch toss into a wall (we did this a few weeks back)
20 Plate Ground to Overhead, 50 Plate Hops, 20 Hanging Knee Raises
BEGINNER: One of the Rope Climb Modification Options
SCALED: 25/15, Half or Three Quarter Rope Climb
Rx+: Legless for one, regular for the other rope climb
Comp: Legless for both