0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Banded Pass Throughs
Banded Around the Worlds
Banded Pull Aparts
Banded Lat Stretch
Banded Tricep Stretch
Samson Stretch
Inverted Toe Touches
WOD Prep
2-3 Rounds
1 Rope Climb (or Turkish Get-up)
3 Thrusters
5 Burpees
7 Russian KB Swings
WOD:
“Blackout Friday”
Teams of 2-4 For Time
Waterfall format
20 Rounds each
1 Rope Climb
3 Thrusters @115/80
5 Burpees
7 Russian KB Swings @53/35
PACE GOAL: Fitness with friends
WATERFALL FORMAT:
Partner one starts on the Rope Climb while other partner(s) wait, once partner one finishes the Rope Climb and moves to the Thrusters, partner two may begin on the Rope Climbs…to summarize, you cannot move forward until the person in front of you completes the movement…continue this format for 20 rounds EACH person
FOCUS:
Consistent pace in a longer duration workout
STRATEGY:
Stay unbroken on all movements
Breathe, move, enjoy fitness
EQUIPMENT CONSIDERATIONS:
If you don’t have enough ropes or choose not to use them then replace it with 1 Turkish Get-up (alternate arms each round)
BEGINNER: Turkish Get-up, 45/35, 26/18
SCALED: Half Rope Climb or Turkish Get-up, 95/65, 35/26
Rx+: Legless, 135/95, 70/53
COMP: Legless, 155/105, 88/62