0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Iron Crosses
Up Dog to Child’s Pose
Samson Stretch
Wall Scap Slides
Front Rack Stretch
WOD Prep
3 Rounds
4 DB Snatch
4 Burpee to Plate
4 Power Cleans
4 Partner Plate Pass Sit-ups
WOD:
Partner AMRAP 24
8 DB Snatch @70/50
7 Synchronized Burpee to Plate@25
6 Power Cleans @185/125
—Cash-out—
69 Partner Plate Pass Sit-ups @25
SCORE: Rounds + Reps and Time of completion for the Sit-ups
PACE GOAL:
FEEL:
Cardio Strength Training
The DB and Barbell are heavier than normal…heavy lifting, cardio, heavy lifting
STRATEGY:
2s or 4s on the DB Snatch
Singles on the Cleans
One partner goes back and touches the plate above their head on the ground, sits up, passes plate to partner, only one person doing a sit-up at a time
BEGINNER: 35/20, Up Downs, KB Sumo Deadlift High Pulls @35/26, Regular Sit-ups (split reps)
SCALED: 50/35, 165/115, 15# plate
Rx+: 100/70, 205/145
Pride WOD: STORY BEHIND THE WORKOUT
This workout is dedicated to Marsha P. Johnson. As an African-American trans woman, Marsha P. Johnson “has been consistently been overlooked both as a participant in the Stonewall uprising and more generally, LGBTQ activism. As the broader gay and lesbian movement shifted toward leadership from white cisgender men and women, trans people of color were swept to the outskirts of the movement.”
Despite this, following the events at Stonewall, Johnson and her friend Sylvia Rivera co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s but eventually disbanded.
Born on August 24, 1945, at the age of 46, Marsha’s body was found floating in the Hudson River off the West Village Piers on July 6, 1992. The police initially ruled her death a suicide despite claims from her friends and others in the community that she was not suicidal. 25 years later, NYC Anti-Violence Project re-opened this investigation.
I designed this workout for a friend for their workout of the day at their gym on June 13, 2020. They provided all of the info from which the workout was created.
The rep scheme signifies numbers relevant to the info above