0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-53:00 WOD
53:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Child’s Pose
Pigeon Stretch
Samson Stretch
Lunge and Rotate
Calf Stretch on Rig
Hang From Rig
Standing Leg Swings (front to back and side to side)
WOD Prep
2-3 Rounds
100m Jog
10 Lateral Bar Hops
6 Toes to Bar
2 Deadlift
WOD:
Partner AMRAP 28
30 Lateral Bar Hops
20 Toes to Bar
10 Deadlift @225/155
*Every 7 minutes beginning at 0:00, 600m Run
*pick up where you left off each time after the Run
SCORE: Rounds + Reps
PACE GOAL: Complete the Run in 3:30 or less each time, 7-9 Rounds
EXECUTION:
3,2,1…Go Run 600m, breaking it up with your partner, whatever time is remaining until the 7:00 mark you do the AMRAP splitting reps as needed, at the 7:00 mark you Run 600m again, breaking it up with your partner, AMRAP until the 14:00…etc. Same at 21:00 mark
FEEL:
Interval Strength and Fitness
Should be just enough rest with the work to rest ratio with your partner to keep moving and a controlled, steady pace
STRATEGY:
200/200/100/100 for the Run
15s on the Hops
5s or 10s on T2B
5s on Deadlift
WEATHER CONSIDERATIONS:
750/675/600m Row if you have only used it once this week
750/675/600m Ski would be the next option
1.5 mile Bike
BEGINNER: 400m Run, Lateral Line Hops, 40 Flutter Kicks, 95/65
SCALED: Hanging Straight Leg Raises, 185/125
Rx+: 275/185
Comp: 315/225