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
Lunge and Rotate
Standing Straight Leg Marches
Iron Crosses
Up Dog to Down Dog with calf stretch
WOD Prep
2-3 Rounds
10/7 Calorie Bike
5 Hang Power cleans
5 Box Jump Overs
10 MB Russian Twists
WOD:
Partner 5 Rounds For Time
20/16/14 Calorie Bike (male/mixed/female)
20 Hang Power Cleans @135/95
20 Box Jump Overs @24/20”
60 MB Russian Twists @20/14 (30 each way)
SCORE: Time
PACE GOAL: 25:00-30:00
FEEL:
Steady Eddy or Betty
The work to rest ratio with your partner should allow you to keep moving at a steady pace throughout
STRATEGY:
Split the bike in half
5s or 10s on the Hang Power Cleans
5s or 10s on the Box Jump Overs
30s or 15s on the Twists
EQUIPMENT CONSIDERATIONS:
If you do not have enough bikes then here are some options in order of priority
25/20 Calorie Row
25/20 Calorie Ski
200m Run together outside
200yd Shuttle together inside
BEGINNER: 15/12/9 Calorie Bike, KB Sumo Deadlift High Pulls @35/26, 16/12” or stacked plates, 10/8
SCALED: 115/80, 20/16”, 14/10
Rx+: 155/105, 24/20”, 30/20
March Madness