0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-36:00 Cardio
36:00-45:00 Transition to WOD
45:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Calf Stretch
Standing Straight Leg Marches
Standing Groin Stretch
Standing Quad Stretch
Kneeling Hip Flexor Stretch
Specific Warm-up
2 Rounds
100m Run
10 KB Single Arm, Single Leg RDLs (5 each leg)
Cardio
Running Pyramid
*running clock
0:00-4:00
400m
4:00-7:00
200m
7:00-9:00
100m
9:00-12:00
200m
12:00-16:00
400m
FOCUS:
Interval based conditioning
Push Hard on the run, then rest for the remaining time
WEATHER CONSIDERATIONS:
Row if needed
500/400, 250/200, 150/100, 250/200, 500/400
WOD Prep
3 Rounds
2 Hang Power Cleans
6 Russian KB Swings
8 MB Slams
WOD:
AMRAP 10
5 Hang Power Cleans @155/105
10 Russian KB Swings @70/53
15 MB Slams @50/35
SCORE: Rounds + Reps
PACE GOAL: 5-7 Rounds
FEEL:
Push and Pray
The Hang Power Cleans and Swings are a little bit heavier than normal, but the rep ranges should allow you to keep moving. Push the pace and hang on for the duration
STRATEGY:
Unbroken on the Hang Power Cleans and Swings
Steady pace on the MB Slams
MOVEMENT MODIFICATION:
If you do not have enough slam balls then you can use the wall balls or you can change the movement to 15 Lying Leg Raises or 20 MB Russian Twists (10 each way)
BEGINNER: Barbell Upright Rows @45/35, 35/26, , 20/14
SCALED: 135/95, 53/35, 35/20
Rx+: 165/115, 88/62, 50/35