0:00-8:00 General Warm-up
8:00-10:00 Explanation of WOD Prep
10:00-19:00 WOD Prep
19:00-24:00 Explanation of WOD
24:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Lying Knees Side to Side
5 each way Iron Crosses
20-30 seconds Glute Bridge
20-30 second seated Hamstring Stretch
5 each way Seated Hip Openers
10yd Walking High Knee Hugs
10yd Walking Quad Stretch
10yd Walking Lunge and Reach
10yd Walking Straight Leg Marches
—then—
2 Rounds
10 Single DB Squat Cleans (5 each arm)
10 Lateral Hops over DB
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 9
M1: 5 Power Cleans
M2: 5 Sandbag Squats
M3: 100m Run
MANAGEMENT/FOCUS:
Build in weight on the Power Cleans
Build in weight on the Sandbag
Easy pace Round 1 for the Run, moderate pace Round 2, Hard pace Round 3
WOD
Partner 4 Rounds For Time
20 Power Cleans @135/95
400m Run
40 Sandbag Squats @70/50
400m Run
SCORE: Time
GOAL: 26:00-30:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Split reps as needed
Power Cleans: I would 2s or 4s back and forth (singles)…chest up, hip pop and drop, stand, drop repeat
Run: 100s or 200s, push the pace
Sandbag Squats: 10s back and forth…sandbag on the shoulder, solid depth, good rhythm and breathing up and down with every rep
RUN MODIFICATION:
you could make one or both of the Runs an 100m light to moderate Sled Push if you have the equipment for that
300yd Shuttle Run if needed because of weather or indoor sleds
SANDBAG SUBSTITUTES:
D-Ball or MB, go as heavy as you can
Double KB Front Squats, Rx would 35/26
DB Squats, on shoulder @70/50
NO BARBELL OPTION:
40 Sumo Deadlift High Pulls in place of the Power Cleans or
Sandbag Cleans
BEGINNER: 95/65, 35/20 or No Barbell Option
SCALED: 115/80, 50/35
Rx+: 165/115, 100/70
Comp: 185/125, 150/100