0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Full Body Strength
20:00-32:00 Full Body Strength
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Iron Crosses
Samson Stretch
Up Dog to Down Dog
Seated Groin Stretch
Lat Stretch on Rig
Specific Warm-up
2-3 Rounds
10 Lunges
8 Ring Rows
6 Push-ups
Full Body Strength
Double DB/KB Lunges 4x6 (3 each leg)
Double KB Bent Over Rows 4x6
Double DB Chest Flys 4x6
FOCUS:
Change the direction of the Lunges, go heavy
Reps dropped on the Row and Flys, go heavier than last week
We will switch up movements next week
OPEN TIME OPTION
12 minutes
CONTROLLED TIME OPTION
Alt. EMOM 12: M1: Lunges, M2: Rows, M3: Flys
WOD Prep
2-3 Rounds
10/8 Calorie Row
6 Toes to Bar
WOD:
AMRAP 5
15/11 Calorie Row
15 Toes to Bar
—2 minutes Rest—
3 Rounds For Time
15/11 Calorie Row
15 Toes to Bar
SCORE: (2 scores) Rounds + Reps, Time
PACE GOAL: 3-4 Rounds, goal is to make your time faster than your time for 3 rounds in the AMRAP
FEEL:
Zero to 💯…interval style
STRATEGY:
RPE of 8 on the Row, just below max
Go for big sets on the T2B
EQUIPMENT CONSIDERATIONS:
We have used all machines and we have a good amount of running this week so I would recommend a format change if you need to share rowers
Alt. EMOM 12
M1: Max Calorie Row
M2: Max T2B
M3: Rest
Technically three people could share a rower with this format
BEGINNER: Lying Leg Raises or Alt. V-ups
SCALED: Hanging Leg Raises or V-ups
Rx+: all T2B must be unbroken