0:00-15:00 General/Specific Warm-up
15:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Lying Glute Stretch
Iron Crosses
Inchworms
Calf Stretch
WOD Prep
2-3 Rounds
4-8 Teos to Bar
4-8 Back Rack Lunges
4-8 Burpees
10/8 Calorie Row
WOD:
Partner AMRAP 25
20 Toes to Bar
20 Back Rack Lunges @95/65
20 Burpees
20/18/16 Calorie Row (male/mixed/female)
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
FEEL:
Steady Eddy or Betty
The work to rest ratio with your partner should allow you to keep moving at a steady pace throughout
This is a good mix of muscle burn and increased heart rate
STRATEGY:
5s or 10s on Toes to Bar
6/4 or 10s on Lunges, the barbell will come from the ground
5s on Burpees
Split the Row in half
EQUIPMENT CONSIDERATIONS:
If you do not have enough rowers then you can add a 200m run as an option, if the weather is not cooperating then take out the row and make the reps for the other movements 30
INDIVIDUAL OPTION:
AMRAP 20
12 Toes to Bar
12 Back Rack Lunges @95/65
12 Burpees
24/19 Calorie Row
BEGINNER: Lying Leg Raises or 40 Plate Russian Twists, no weight on Lunges, Up Downs
SCALED: Hanging Straight Leg Raises or 40 Plate Russian Twists, 75/55
Rx+: 115/80
COMP: 135/95
March Madness