0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Foam Roll Lower Body (quads, hamstrings, calves)
Banded Tricep Stretch
Banded Shoulder/Bicep Stretch
Banded Lat Stretch
Banded Front Rack Stretch
Banded Pull Aparts
Banded Kneeling Hip Flexor Stretch
Banded Overhead Squats
WOD Prep
2-3 Rounds
3 Hang Power Cleans
6 Air Squats
9 Ring Push-ups
12/9 Calories Machine of your choice
WOD:
Partner Alt. EMOM 24 For Reps
M1: Partner 1: 6 Hang Power Cleans @115/80 + 12 Air Squats + Max Ring Push-ups
M2: Partner 2: 6 Hang Power Cleans @115/80 + 12 Air Squats + Max Ring Push-ups
—Cash-out—
6 minute Max Calorie Machine of your choice
SCORE: Reps: Total Ring Push-ups + Calories
PACE GOAL: Enjoy fitnessing with your teammate
EXECUTION:
On the clock at 0,2,4,6,8,10,12,14,16,18,20, and 22 Partner 1 will complete their Hang Power Cleans, Air Squats and Max Ring Push-ups while Partner 2 rests
On the clock at 1,3,5,7,9,11,13,15,17,19,21 and 23 Partner 2 will complete their Hang Power Cleans, Air Squats and Max Ring Push-ups while Partner 1 rests
FEEL:
Muscular Endurance
It is 12 rounds each, muscular endurance will make it very challenging to keep your pace on Hang Power Cleans, Air Squats and Push-ups
STRATEGY:
Quick, unbroken reps on Hang Power Cleans
Steady pace on Squats
Break early on Push-ups in order to keep more consistent sets
I would switch every 30 seconds if on Ski or Bike…every 50 seconds on Row
BEGINNER: 8 Inverted Rows, 7 Air Squats, 6 Knees/Hands Elevated Push-ups
SCALED: 95/65, Regular Push-ups or Knees/Hands Elevated Push-ups
Rx+: 135/95
COMP: 165/115