0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-35:00 Strength
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Lying Hamstring Stretch
Lying Glute Stretch
Lying Quad Stretch
Kneeling Hip Flexor Stretch
Infant Squats
Specific Warm-up
2-3 Rounds
10 Back Squats with empty barbell
30 seconds Front Plank
Strength
Back Squat
3x3 @70-75%
3x2 @75-80%
FOCUS:
Change the direction of the Lunges, go heavy
Reps dropped on the Row and Flys, go heavier than last week
We will switch up movements next week
OPEN TIME OPTION
15 minutes
CONTROLLED TIME OPTION
Every 2:30 for 15 minutes
WOD Prep
2-3 Rounds
8 AbMat Sit-ups
8 Walking Lunges
WOD:
5 Rounds For Time
20 AbMat Sit-ups
20 Plate Walking Lunges @25/15
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Muscle Burn
Heart rate will elevate, but won’t be the deciding factor…muscle fatigue will, especially in rounds 4 and 5
STRATEGY:
Steady pace on both movements
Use your arms on the Sit-ups
Drive through your heel on Lunges
Hold the plate wherever you want for the Lunges
BEGINNER: 16 reps of each, no weight on Lunges
SCALED: 15/10
Rx+: 45/25