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
Banded Pass Throughs
Banded Pull Aparts
Banded Lat Stretch
Banded Tricep Stretch
Banded Overhead Squats
Infant Squats
WOD Prep
2-3 Rounds
5 Handstand Push-ups
5 Power Cleans
10 Lunges
30 seconds KB Hold (15 seconds each side)
WOD:
Partner 6 Rounds For Time
10 Handstand Push-ups
10 Power Cleans @185/125
20 KB Lunge and Pass @53/35 (VIDEO)
200m Single KB Carry
SCORE: Time
PACE GOAL: 27:00-30:00
FORMAT:
Split reps/distance as needed, one person working/one person resting
FEEL:
Cardio Strength Training
The work to rest ratio should allow you to keep moving at a consistent pace
Good opportunity to try and level up on HSPU with the low reps, same for Power Cleans…good chance to go heavier
STRATEGY:
5s or alternate rounds on HSPU
Singles back and forth on Cleans…these should be heavy
10s on Lunges
100m each on Carry
WEATHER CONSIDERATIONS:
200yd Carry inside if needed
BEGINNER: Push-ups (try to do real push-ups with the low reps), 10 Russian KB Swings each in place of Cleans, no weight on Lunges, 26/18
SCALED: Modified HSPU or Double DB Strict Press, 155/105, 35/26
Rx+: 205/145, 70/53
Comp: Deficit HSPU @4/2”, 225/155, 88/62