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
Scorpions
Banded Internal/External Rotation
Standing Arm Across Shoulder Stretch
Lat Stretch on Rig
Samson Stretch
Kneeling Hip Flexor Stretch
Walking Straight Leg Marches
Down Down with Calf Stretch
Shoulder Taps
Line Hops
WOD Prep
2 Rounds
250/200m Row
5 Power Snatch
10 Plate Sit-ups
10yd Handstand Walk
10 Wall Balls
10 Pull-ups
WOD:
7 minute time block
1,000/800m Row
Max Power Snatch with remaining time @95/65
—3 minutes rest—
7 minute time block
70 Partner Plate Pass Sit-ups @25/15
Max Distance Handstand Walk with remaining time
—3 minutes rest—
7 minute time block
80 Wall Balls @20/14
Max Pull-ups with remaining time
SCORE: Reps
PACE GOAL: Enjoy fitnessing with your teammate
FEEL:
Interval Strength and Fitness
High Skill Day (Snatch, HSW, Pull-ups)
STRATEGY:
250/200, 500/400, 250/200m on Row
5s or 10s on Power Snatch
It is 70 Total Sit-ups, 35 each person…Sit-up and pass the plate to your partner, wait for them to sit-up and pass it back
10-20yd on HSW or 3-5 reps on Wall Walks/Inchworms
10s on Wall Balls
5s or 10s on Pull-ups (3-5 on Bar MU)
EQUIPMENT CONSIDERATIONS:
3 Teams can share one rower, start teams on different stations and cycle through
BEGINNER: 800/640m Row, Alt. DB Snatch, 50 High Five Sit-ups, Inchworms, Air Squats, Ring Rows
SCALED: 75/55, 15/10, Max Rep Wall Walks in place of HSW, 14/10, Banded/Jumping Pull-ups
Rx+: 115/80, 35/25, Chest to Bar
COMP: 135/95, 45/35, 30/20, Bar Muscle-ups