0:00-15:00 General/Specific Warm-up
15:00-20:00 Explanation to Skill Work
20:00-30:00 Skill Work
30:00-37:00 Transition to WOD
37:00-55:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Up Dog to Child’s Pose
Forearm Stretch
Walking Straight Leg Marches
Walking Quad Stretch
Calf Stretch on Rig
Skill Work/WOD Prep
Alt. EMOM 10
M1: 30 second easy to moderate pace Row
M2: 5-8 Kip Swings or Elevating Toes to Bar (VIDEO)
EXECUTION:
Break the class in half, try to pair the same “levels” when it comes to T2B
One group does their 30 second Row, then rests 30 seconds
While they Row, coach/help the other group on the T2B drills
Switch…5 sets of each
Elevating Toes to Bar Focus: the rhythm of the movement, pulling down into the bar, slowly getting your feet higher with each rep regardless if you get to the bar or not
WOD:
AMRAP 18
18/14 Calorie Row
18 Toes to Bar
18 Box Jump Overs @24/20”
SCORE: Rounds + Reps
PACE GOAL: 5 Rounds
FEEL:
Steady Betty or Eddy
Find a pace early that you can stay consistent
STRATEGY:
RPE of 7-8 on the Row, it’s easy to come out too hot on the Row, breathe, long and strong strokes
Break early in order to stay more consistent on T2B
Steady pace on BJO
EQUIPMENT CONSIDERATIONS:
Two people can share if one goes backwards (BJO, T2B, Row)
Ski will work, 18/14 Calories
Bike Erg, 750m
Last option since we had this already on Monday, Assault/Echo Bike 20/14 Calories
BEGINNER: Lying Leg Raises or MB Slams, 16/12” or stack rubber plates (jump on something, no step-ups)
SCALED: Hanging Straight Leg Raises or MB Slams, 20/16”
Rx+: 30/24”