0:00-10:00 General Warm-up

10:00-17:00 Explanation of WOD and WOD Prep

17:00-21:00 Transition to WOD Prep, get out all plates needed

21:00-27:00 WOD Prep

27:00-29:00 Transition to WOD

29:00-55:00 WOD

55:00-60:00 Cool-down

General Warm-up

1 Round

20-30 seconds each side Banded Front Rack Stretch

20-30 seconds each side Banded Tricep Stretch

20-30 seconds each side Banded Lat Stretch

10 Band Pull Aparts

10 Banded Curls each side

10yd Walking Samson Stretch

10yd Walking Lunge and Rotate

20-30 seconds each side Calf Stretch on Rig

—then—

2 Rounds

10 Plate Hops

5 Muscle Cleans @empty barbell

5 Front Squats @empty barbell

MANAGEMENT:

• Getting the barbells put and some plates will help the transition to the Specific Warm-up

WOD Prep

3 Rounds

Round 1: 10 Double Unders/Single Unders + 8 Sit-ups + 6 Power Cleans @light weight

Round 2: 10 Double Unders/Single Unders + 8 Sit-ups + 4 Power Cleans @moderate weight

Round 3: 10 Double Unders/Single Unders + 8 Sit-ups + 2 Power Cleans @just below WOD weight

MANAGMENT:

• Recommend doing a warm-up set every 2:00

• Great time to coach members more specifically on Double Unders and Power Cleans

WOD

Partner 5 Rounds For Time

80 Double Unders

40 Partner Plate Pass Sit-ups @25/15

20 Power Cleans @115/80

*weight increases on Power Cleans each Round: 135/95, 155/105, 165/115, 185/125

SCORE: Time

GOAL: 23:00-26:00

PACE: Grindin’ All My Life, some rest while your partner is going on Dubs and Cleans, but it will be a steady grind

FOCUS/STRATEGY:

• Split reps as needed

• Double Unders: recommend doing 20s back and forth, 40s if you want…hands slightly in front of the body, relaxed shoulders, use your wrists, breath while you move

• Partner Plate Pass Sit-ups: steady pace…sit back and touch the plate overhead then sit up and pass to your partner, 40 total, 20 each

• Power Cleans: weights should be around 55-75% from first round to last round…the first couple rounds I would work on some touch n’ go reps, the last three rounds singles will be best…chest up, hips below shoulders and above knees, good hip pop and drop, make sure you stand all the way up with elbows slightly in front of the bar before dropping or lowering for the next rep…make the plate changes as easy as possible to save time

NO BARBELL OPTION:

• 40 Russian KB Swings each round, Rx would be 53/35

BEGINNER: 60 Line Hops split with partner , no plate, 30 Sit-ups split with partner, No Barbell Option but 30 reps split with partner

SCALED: Single Unders, 15/10, 95/65 for two rounds, 115/80 for two rounds, 135/95 for the last round

Rx+: 25/15, 135/95, 155/105, 165/115, 185/125, 205/145

Comp: 45/35, 155/105, 165/115, 185/125, 205/145, 225/155