0:00-8:00 General Warm-up
8:00-15:00 Explanation of WOD Prep and WOD
15:00-17:00 Transition to WOD Prep
17:00-23:00 WOD Prep
23:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-55:00 Optional Finisher
55:00-60:00 Cool-down
General Warm-up
1 Round
5 Thread the Needle each side
20-30 seconds on all fours side to side Wrist Mobility
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Standing Quad Stretch
10yd Walking Heel Scoops
10yd Walking High Knee Hugs
10yd High Knees
10yd Butt Kicks
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the workout
WOD Prep
Alt. EMOM 6
M1: 3-5 Power Snatch
M2: 30 second Bike
M3: 6-10 Pull-ups
MANAGEMENT/FOCUS:
Great time to work on Power Snatch and Pull-ups with members
Easy to moderate pace in Round 1 on the Bike, moderate to hard pace in Round 2
You can share equipment by starting people on different stations and rotating through…you could even have partners share a bike and do 20 second which would leave 10 seconds of transition
WOD
Partner 4 Rounds For Time
20 Snatch @115/80
30/25/20 Bike Calories (male/mixed/female)
40 Pull-ups
SCORE: Time
GOAL: 21:00-25:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: Split reps/calories as needed, one person working, one resting
Power Snatch: lower back and hamstrings could be a little tight/sore from yesterday, make sure you warm-up well…singles back and forth or 5s in the form of singles…chest up on every rep, good hip pop and drop, stand, drop, repeat
Bike: RPE 8 when you are on there, most likely just split in half (15/10 for mixed pairs)…breath and move, try to manage your heart rate…whoever is better at pull-ups I would have go second on the Bike, since you won’t get much rest before going
Pull-ups: 4s, 5s or 10s back and forth depending on your level
EQIUPMENT CONSIDERATIONS:
It’s the end of the week, depending on how many people you have and if they were here for other days I would say all machines could be used. The Ski will make the Snatch a bit more difficult and the Row will make the Pull-ups more difficult…you could do a run but that would significantly change the stimulus
NO BARBELL OPTION:
40 Alt. DB Snatch
BEGINNER: 75/55 or No Barbell Option, Ring Rows
SCALED: 95/65, Banded Pull-ups
Rx+: 135/95, Chest to Bar
Comp: 155/105, Strict Pull-ups
FINISHER: (optional)
100 Partner MB Sit-ups
*sit-up pass/hand to your partner…100 total reps, 50 each person