0:00-10:00 General Warm-up
10:00-17:00 Explanation of WOD Prep and WOD, make sure they understand the format
17:00-20:00 Transition to WOD Prep
20:00-28:00 WOD Prep
28:00-30:00 Transition to WOD
30:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
10/10/10 Arm Swings (forward/backward/side to side)
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
5 reps of 5 seconds Up Dog
20-30 seconds Seated Groin Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
5 Inchworms
10 Infant Squat
—then—
2 Rounds
10 KB RDLs
20 seconds each side single KB overhead hold
MANAGEMENT/FOCUS:
Full body warm-up then getting KBs to prime the body for some of the movements
WOD Prep
Alt. EMOM 8
M1: 6-10 Russian KB Swings
M2: 6-10 DB Ground to Overhead
M3: 20-30 second hold, (KB in one hand, DB in the other)
M4: 100m Run
MANAGEMENT/FOCUS:
Great time to work on the KB and DB movements with each member
Run: Round 1 easy to moderate pace, Round 2 moderate to hard pace
WOD
Partner AMRAP 25
40 Russian KB Swings @53/35
40 DB Ground to Overhead @50/35
200m KB/DB Farmer Carry (KB in on hand, DB in the other)
400m Run
*split reps/distance as needed
SCORE: Rounds + Reps
GOAL: 3-4 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Russian KB Swings: good hip pop, flex your butt, relax your arms…I would do 10s back and forth
DB Ground to Overhead: Clean & Jerk or DB Snatch will be the most efficient, you can switch hands whenever you want…I would do 10 reps back and forth
KB/DB Farmer Carry: KB in one Hand, DB in the other, must carry at your side, switch hands if needed…I would have one person walk out 50m, then the other person, then the first person walks back 50m, then the other person
Run: 100s or 200s back and forth, push the pace
WEATHER CONSIDERATIONS:
If the weather is bad change the carry to a 100yd carry and a 300yd shuttle run inside
Try to be outside if at all possible
BEGINNER: 26/18, 25/15
SCALED: 35/26, 35/20
Rx+: 70/53, 70/50