0:00-20:00 General/Specific Warm-up
20:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Scap Slides
Thread the Needle
Childs Pose
PVC Pass Throughs
PVC Around the Worlds
PVC Good Mornings
Lat Stretch on the Rig
Walking Straight Leg Marches
WOD Prep
2-3 Rounds
2 Power Cleans
4 Handstand Push-ups
6 Wall Balls
250/200m Row
WOD:
Partner For Time
“Holleyman” done as partner
30 Rounds For Time
5 Wall Balls @20/14
3 Handstand Push-ups
1 Power Clean @225/155
*alternate full rounds either partner
—Cash-out—
1,000/800m Row
SCORE: Time
PACE GOAL: 24:00-30:00
FEEL:
Steady Eddy or Betty
The work to rest ratio should allow you to keep moving at a consistent pace
The row is there to help balance out the push to pull ratio for shoulder health
STRATEGY:
It is easy to come out way too hot with the smaller reps, go just a little bit slower than you think at the beginning then settle into a pace
The Power Cleans should be heavy, each person will do a total of 15 reps, find something that is challenging for you
EQUIPMENT CONSIDERATIONS:
The Row is pretty essential here, as mentioned above, it will help balance out the push/pull ratio for shoulder health
You could have half of the teams do the Row as a Buy-in and the other half keep it as the Cash-out
BEGINNER: MB Thrusters @10/8, Push-ups, 95/65, cut the cash-out if needed
SCALED: Modified HSPU or Double DB Push Press, around 75% is a good recommendation for the Power Cleans if you can’t do Rx