0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Cardio
20:00-35:00 Cardio
35:00-44:00 Transition to WOD
44:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Scorpions
Pigeon Stretch
Hang from Rig
Lat Stretch on Rig
Calf Stretch on Rig
Specific Warm-up
3 Rounds
10/7 Calories Machine of your choice
30 second Front Plank
Cardio
Every 3 minutes for 15 minutes
Machine of your choice for 2:00 for meters
*score is total meters
FOCUS:
Moderate intensity cardio with negative rest
EQUIPMENT CONSIDERATIONS:
If you need members to share a machine then you can change the format to 1:15 with 15 seconds of transition so both people could go within the 3 minutes, the pace would need to be higher since it is a shorter time frame and longer rest
WOD Prep
3 Rounds
6 Toes to Bar
3 Power Snatch
WOD:
10 Rounds For Time
8 Toes to Bar
4 Power Snatch @115/80
SCORE: Time
PACE GOAL: 9:00-11:00
FEEL:
Push and Pray
Push hard early and hang on in the later rounds
Grip fatigue will become a factor in the back half
STRATEGY:
Stay unbroken as long as possible on T2B
Steady singles on the Snatch to save your grip
BEGINNER: Lying Leg Raises, 45/35
SCALED: Hanging Straight Leg Raises, 95/65
Rx+: 135/95