0:00-10:00 General Warm-up
10:00-18:00 Explanation of WOD Prep and WOD
18:00-21:00 Transition to WOD Prep
21:00-27:00 WOD Prep
27:00-30:00 Transition to WOD
30:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Straight Arm Bicep/Shoulder Stretch on Rig
20-30 seconds each side Standing Tricep Stretch
5 each way Thread the Needle
20-30 seconds each side Pigeon Stretch
10yd Walking Straight Leg Marches
10yd Walking Quad Stretch
10yd Inchworms
10yd Alternating Groin Stretch
—then—
2 Rounds
20 Mountain Climbers
5 Broad Jumps
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the core and legs for the warm-up and workout
WOD Prep
Alt. EMOM 6
M1: 30 second Row/Bike
M2: 3-6 Toes to Bar + 3-6 Wall Balls
M3: 3-6 Power Cleans
MANAGEMENT/FOCUS:
Row/Bike: Round 1 do one of the machines, Round 2 do the other, 20 seconds if you need people to share equipment, that leaves 10 seconds of transition
Build in weight on the Power Cleans
You can also start people on different movements and rotate through if you need more people to share the machines
WOD
“When the World Stopped Turning”
Partner For Time
2,001m Row Buy-in
—then—
9 Rounds
11 Toes to Bar
11 Power Cleans @135/95
11 Wall Balls @20/14
—Cash-out—
25/17 Calorie Bike each partner
SCORE: Time
GOAL: Breath, move, remember
PACE: Steady Eddy or Betty
STORY BEHIND THE NUMBERS:
The date was 9/11/2001
2,001m Buy-in, then 9 Rounds of 11 reps of each movement
The Cash-out commemorates the 25 year anniversary
FOCUS/STRATEGY:
Row: you could break it up by time or meters…time sometimes works better so the work to rest ratio is even, you could switch every 45 seconds which would leave 15 seconds of transition time for the next minute to begin, that way you don’t have to do weird math…good, solid pace, recover and repeat until the meters are completed
9 Rounds: I would split each movement 6/5, you could alternate rounds of who is doing 6 and who is doing 5…you could also alternate movements each round for 8 rounds then split each movement on the last round…find something that is the least confusing to you and your partner haha
EQUIPMENT CONSIDERATIONS:
This being a partner workout helps with equipment, but if you still don’t have enough then you could have half the groups do it as written and the other half do the Bike as the Buy-in and the Row as the Cash-out
We Ran Monday and again tomorrow, but you can do that in place of the Row if they won’t be there for tomorrow’s workout
Ski can also be utilized if needed
NO BARBELL OPTION:
MB Cleans or
Double DB Hang Cleans
BEGINNER: Lying Leg Raises, 75/55 or No Barbell Option, 10/8 MB Thrusters
SCALED: Hanging Straight Leg Raises, MB Slams or V-ups…115/80, 14/10
Rx+: 155/105, 30/20
Comp: done as individual…99 reps of each movement is a lot, so be mindful of who you let do this on their own