0:00-10:00 General Warm-up
10:00-12:00 Explanation of WOD Prep
12:00-18:00 WOD Prep
18:00-20:00 Transition to WOD
20:00-31:00 WOD
31:00-35:00 Put away MBs, Rest
35:00-40:00 Explanation of Accessory Work
40:00-43:00 Transition to Accessory Work
43:00-55:00 Accessory Work
55:00-60:00 Cool-down
General Warm-up
1 Round
5 each way Iron Crosses
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Quad Stretch
5 each way Seated Hip Openers
5 reps 5 second hold Up Dog
10yd Lunge and Reach Overhead
10yd Alternating Pigeon (ankle on opposite knee)
20 Shoulder Taps
20 Flutter Kicks
—then—
2 Rounds
10 Lunges
10 Ring Rows or 3 Negative Pull-ups
MANAGEMENT/FOCUS:
Good full body warm-up then some movements to prepare for Snatch work
WOD Prep
Round 1: 10 MB Lunges + 5 Pull-ups
Round 2: 10 Wall Balls + 5 Pull-ups
Round 3: 10 Lunge Wall Ball Shots + 5 Pull-ups
MANAGEMENT/FOCUS:
Recommend doing a round every 2:00
Great time to help members more specifically with the movements
WOD
6 Rounds For Time
10 Lunge Wall Ball Shots @20/14 (VIDEO)
10 Pull-ups
SCORE: Time
GOAL: 9:00-11:00
PACE: Push and Pray: right on the edge of sending it, but a small bit of pacing helps stay consistent
FOCUS/STRATEGY:
Lunge Wall Ball Shots: bringing a fan-favorite back 😁, alternate legs, step back, drive off the front heel to get momentum into the wall ball
Pull-ups: break early if needed, but otherwise go for unbroken each time
BEGINNER: MB Lunges, Ring Rows
SCALED: 14/10, Banded Pull-ups
Rx+: Chest to Bar
Comp: 30/20, Chest to Bar
Accessory Work
Double DB Shrugs 4x8
Barbell Curls 4x8
MB Chops 4x8 (4 each way) (VIDEO)
FOCUS:
Having some fun today…traps, biceps and abs
Shrugs: DB in each hand, stand up tall, pull traps to your ears, slight dead stop pause at the top of each rep
Barbell Curls: keep it strict, no bro reps, good full range of motion and under control
MB Chops: power on each slam, rotate the hips and feet as the MB goes overhead, chop some wood and work on your washboard 😁
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alt. EMOM 12: M1: Shrugs, M2: Curls, M3: Chops