0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Up Dog to Child’s Pose
Pigeon Stretch
Kneeling Hip Flexor Stretch
Calf Stretch on Rig
Lat Stretch on Rig
Inchworms
WOD Prep
2-3 Rounds
10 Double Unders/Single Unders/Plate Hops
10 Plate Russian Twists
5 Deadlift
100m Jog
WOD:
Partner AMRAP 25
*You Go, I Go Format
25 Double Unders
20 Plate Russian Twists @25/15
15 Deadlift @185/125
100m Run
SCORE: Rounds + Reps
PACE GOAL: 4-6 Rounds
FORMAT/DETAILS:
Partner 1 completes 25 Double Unders while Partner 2 is resting, then Partner 2 completes 25 Double Unders while Partner 1 is resting, then Partner 1 completes 20 Twists while Partner 2 rests, then Partner 2 completes 20 Twists while Partner 1 rests, etc….
The Run counts as 20 reps (10 reps per 50m)
Each Round is 140 reps
FEEL:
Steady Eddy or Betty
The work to rest ratio should allow you to keep moving at a consistent pace
STRATEGY:
Try to stay unbroken on the Dubs and Twists
No more than two sets for the Deadlift: 10/5, 9/6 or 8/7
Breathe and move on the Run
WEATHER CONSIDERATIONS:
200yd shuttle inside if needed
BEGINNER: Plate Hops, 15/10, 95/65
SCALED: Single Unders or Plate Hops, 25/15, 155/105
Rx+: 35/25, 205/145
Comp: 45/35, 225/155