0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-24:00 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
10 Scap Wall Slides
5 each way Thread the Needle
20-30 seconds Child’s Pose
20-30 seconds each side Calf Stretch on Rig
20-30 seconds each side Standing Quad Stretch
20-30 seconds each side Standing Tricep Stretch
15 second Bar Hang from Rig
10yd High Knees
10yd Butt Kicks
10yd Samson Stretch
10yd Heel Scoops
—then—
2 Rounds
10 Single DB Curl to Press (5 each arm)
10 DB Goblet Squats
MANAGEMENT/FOCUS:
Full Body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
3 Rounds
5 Double DB Hang Clean & Jerks
6 Inverted Rows
7 Push-ups
10/7 Calorie Bike
MANAGEMENT/FOCUS:
Great time to help members with technique and efficiency on all movements
Recommend a warm-up round every 2:00
WOD
Partner 3 Rounds For Time
30 Double DB Hang Clean & Jerks @50/35
40/34/28 Calorie Bike (Male/Mixed/Female)
50 Inverted Rows
60 Push-ups
SCORE: Time
GOAL: 25:00-30:00
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
Split reps as needed
Double DB Hang Clean & Jerks: below or behind the knee with both DBs, hip pop to the shoulder, press or jerk overhead…8/7s
Bike: Split 20/20, 20/14 or 14/14…breath, move, push the pace
Inverted Rows: 15/10 or 10/8/7 each…whole body moving as a unit, get chest to bar
Push-ups: 6s or 10s…full range of motion, chest to deck and full lockout
EQUIPMENT CONSIDERATIONS:
Two teams should be able to share one Bike…have one team go backwards
Use the Row or Ski as needed, but try to keep the Bike
BEGINNER: 25/15, Knees or Hands Elevated Push-ups
SCALED: 35/20, Knees or Hands Elevated Push-ups
Rx+: 70/50