0:00-10:00 General Warm-up
10:00-16:00 Explanation of WOD Prep and WOD
16:00-18:00 Transition to WOD Prep
18:00-27:00 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
5 Iron Crosses each way
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
20-30 seconds each side Standing Groin Stretch
20-30 seconds each side Lat Stretch on Rig
20-30 seconds each side Calf Stretch on Rig
10yd High Knees
10yd Butt Kicks
100m Jog
—then—
2 Rounds
10 Air Squats
20 Line Hops
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for the WOD Prep
WOD Prep
Alt. EMOM 9
M1: 5 Overhead Squats + 5 RDLs
M2: 30 second Row
M3: 10-20 Double Unders
MANAGEMENT/FOCUS:
Great time to coach members on Overhead Squats, Deadlifts and Double Unders
Start teams on different stations if you need to share equipment
WOD
Partner AMRAP 25
20 Overhead Squats @95/65
40/36/32 Calorie Row (male/mixed/female)
20 Deadlift @185/115
80 Double Unders
SCORE: Rounds + Reps
GOAL: 4-5 Rounds
PACE: Steady Eddy or Betty…the work to rest ratio should allow you to keep moving consistently
FOCUS/STRATEGY:
FLOW: one person working, one person resting, split reps as needed
OF NOTE: once you complete the OHS, Men will add 45s to each side and women will add 25s each side, this is for easy plate changes, that is why it is 185/115 (instead of 185/125), while one person rows the other adds their weights, same for when you switch on the Row and same for when doing Double Unders, take off the weights while the other person is going
Overhead Squats: 5s or 10s on reps…strong overhead position like you are ripping the bar in half, stay under control, get good depth and full hip extension at the top
Row: a good strategy can be that whoever goes first splits their calories and whoever goes second does them all…example if two males are splitting 40 cals, person one does 10, then person 2 does 20, then person one does 10, this helps with the work to rest ratio…if you do 20 and 20 then the second person will have very short rest before they need to deadlift
Deadlift: 5s or 10s on reps…chest up, hips below shoulders and above knees at all times, flex your butt at the top
Double Unders: 10s, 20s or 40s on reps depending on each person’s skill level
EQUIPMENT CONSIDERATIONS:
We did Row, Bike and Ski on Monday (unless you had to change the Ski to a core movement), all machines can be used if needed. I would drop the Bike to 30/25/20
400m Run can be used as well, split up or together for Rx+ and Comp
MOBILITY ISSUES:
Go to Front Squats if mobility will not allow you to do a full OHS
NO BARBELL OPTION:
KB Goblet Squats in place of OHS
Single KB Suitcase Deadlift in place of Deadlift
BEGINNER: 45/35, 135/85 (males adding 45s to OHS weight, females adding 25s) or No Barbell Option
SCALED: 75/55, 165/105 (males adding 45s to OHS weight, females adding 25s)
Rx+: 115/85, 205/135 (males adding 45s to OHS weight, females adding 25s)
Comp: 135/95, 225/145 (males adding 45s to OHS weight, females adding 25s)