0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-65:00 Cool-down
General Warm-up
3 Rounds
Standing Hamstring Stretch
Standing Quad Stretch
Standing Groin Stretch
Kneeling Hip Flexor Stretch
Glute Bridges
Iron Crosses
Up Dog
WOD Prep
2-3 Rounds
5 Hang to Overhead
10/7 Calorie Bike
5 Toes to Bar
5 KB Goblet Squats
WOD:
Partner 2 Rounds for Round and Reps
AMRAP 5
20 Hang to Overhead @95/65
20/17/14 Calorie Bike (Male/Mixed/Female)
—2 minutes rest—
AMRAP 5
20 Toes to Bar
20 KB Goblet Squats @53/35
—2 minutes rest—
SCORE: Total Rounds + Reps for each AMRAP
PACE GOAL: Breathe, move, enjoy fitness
FORMAT:
Split reps/distance as needed, one person working/one person resting
Pick up where you left off in each AMRAP
FEEL:
Steady Eddy or Betty
The work to rest ratio should allow you to keep moving at a consistent pace
STRATEGY:
Hang Power Snatch or Hang Clean & Jerk are the best options, 5s or 10s
Split the Bike
5s or 10s on T2B
10s on Goblet Squats
EQUIPMENT CONSIDERATIONS:
Two teams can share one bike, start them on different AMRAPs
NO BARBELL OPTION:
Single DB Hang to Overhead
BEGINNER: 45/55, Lying Leg Raises, 26/18
SCALED: 75/55, Hanging Straight Leg Raises, 35/26
Rx+: 115/80, 70/53
Comp: 135/95, 88/62