0:00-8:00 General Warm-up
8:00-15:00 Explanation of WOD Prep and WOD
15:00-17:00 Transition to WOD Prep
17:00-23:00 WOD Prep
23:00-25:00 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
10 Glute Bridges
5 Iron Crosses each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 reps of 5 seconds each of Up Dog to Child’s Pose
10yd Lunge and Reach Overhead
10yd Walking Hip Openers
10yd Walking Straight Leg Marches
10yd Burpee Broad Jump
—then—
2 Rounds
10 Russian KB Swings
8 KB Upright Rows
6 KB Goblet Squats
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the workout
WOD Prep
Alt. EMOM 6
M1: 3 Deadlift + 2 Hang Power Cleans + 1 Thruster
M2: 30 second Machine of your choice
MANAGEMENT/FOCUS:
Great time to work on the complex with members
Easy to moderate pace in Round 1 on the machine, moderate to hard pace in Round 2, hard pace in round 3
WOD
Partner 5 Rounds For Reps
2 Minutes Max Rep Barbell Complex: 4 Deadlift + 3 Hang Power Cleans + 2 Thrusters @115/80
*alternate full complex with partner
2 minutes Max Calorie Machine of your choice
2 minutes Rest
SCORE: Total Complex Reps + Total Calories
GOAL: Breath, move, have fun
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: alternate complex reps, split the machine calories as needed
Complex: light for deadlift, lightish for hang power cleans, moderate for thrusters…connect everything, then rest while your partner goes
Machine: I would do time based, 45-50 seconds each
NO BARBELL OPTION:
5 KB Deadlift, 4 KB Hang Cleans (2 each arm), 2 KB Thrusters (1 each arm)
BEGINNER: 75/55 or No Barbell Option
SCALED: 95/65
Rx+: 135/95
Comp: 155/105