0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog with Calf Stretch
Iron Crosses
Samson Stretch
Hip Openers
WOD Prep
2-3 Rounds
2 Tire Flips
4 Box Jump Overs
4 Double DB Snatch
WOD:
Alt. Every 5 minutes for 30 minutes
AMRAP 4: Tire Flips
AMRAP 4: 8 Box Jump Overs @24/20” + 8 Double DB Snatch @50/35
SCORE: Tire Flip Reps and Total Rounds + Reps
*pick up where you left off in the AMRAP of Box Jump Overs and Snatch
PACE GOAL: 10-12 Total Rounds
FEEL:
Grindin’ All My Life
Technically this is interval based, but the rest will not feel like much especially in rounds 2 and 3
Normally this would be a very paced workout since it is 30 minutes, but the format will not make it feel this way…it will be a mental grind
STRATEGY:
Share the tire with as many people as needed and cycle through on flips, depending on the tire size you can have two people work together to flip it
Steady pace on the BJO
Focus on keeping your chest up and using your legs and hips to get momentum into the DB, only one head of each DB needs to touch the ground
EQUIPMENT CONSIDERATIONS:
This format allows you to start some on the flips and others on the AMRAP so everyone can use the tires
PARTNER OPTION:
Same format, split all reps as needed
BEGINNER: 16/12”, 25/15 (find a height to jump on and over even if that is stacking rubber bumper plates, step overs will not help you get box jump overs…jumping will
SCALED: 20/16”, 35/20
Rx+: 30/24”, 50/35