0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Scorpions
Down Dog with Calf Stretch
Samson Stretch
Lunge and Rotate
Walking Straight Leg Marches
WOD Prep:
2-3 Rounds
10yd Single DB Drag Bear Crawl
6 Single DB Hang Clean & Jerks
10/7 Calorie Bike
40yd Shuttle Sprint
WOD:
5 Rounds For Time
20yd Single DB Drag Bear Crawl @50/35 (VIDEO)
20 Single DB Hang Clean & Jerks
20/14 Calorie Bike
100yd Shuttle
SCORE: Time
PACE GOAL: 20:00-25:00
FEEL:
Steady Eddy or Betty
The first two movements will be more strength based, then the next two movements will be cardio based, it will feel like intervals within each round
STRATEGY:
This is all about trying to find a pace early that you can maintain throughout
Switch hands as needed on Clean & Jerks, but try to do all reps without putting the DB down
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then could have 2 people share a bike and have one person go in reverse order
20yd Heavy Sled Push or Pull, 5 Tire Flips or 20yd very heavy object carry are all good options
We already have running in this workout and we did Row on Tuesday and have it again in the first section tomorrow
BEGINNER: 4 Rounds, 25/15
SCALED: 35/20
Rx+: 70/50