0:00-10:00 General Warm-up
10:00-15:00 Explanation of WOD Prep and WOD
15:00-16:00 Transition to WOD Prep
16:00-24:00 WOD Prep
24:00-25:00 Transition to WOD
25:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
1 Round
10/10 Leg Swings (front to back/side to side)
5 Scorpions each way
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Lying Glute Stretch
20-30 seconds each side Lying Hamstring Stretch
20-30 seconds each side Straight Arm Shoulder/Bicep Stretch on Rig
20-30 seconds each side Lat Stretch on Rig
10yd High Knees
10yd Butt Kicks
10yd Bunny Hops
10yd Lunge and Rotate
—then—
2 Rounds
20 Shoulder Taps
10 Lunges
MANAGEMENT/FOCUS:
Full body warm-up then some movements to prime the body for all the things 😁
WOD Prep
Alt. EMOM 8
M1: 6-10 Plate Russian Twists
M2: 6-10 Plate Box Step-ups
M3: 6-10 Inverted Rows
M4: 100m Run
MANAGEMENT/FOCUS:
This allows warm-up on each movement two times, people to share boxes and rings if needed, start them on different movements and rotate through
WOD
5 Rounds For Time
30 Plate Russian Twists (15 each way) @35/25
20 Plate Box Step-ups @24/20”
20 Inverted Rows
400m Run
SCORE: Time
GOAL: 25:00-30:00
PACE: Steady Eddy or Betty…find a pace early, breath, move, stay consistent
FOCUS/STRATEGY:
Plate Russian Twists: feet crossed and off the ground, full rotation so your chest is facing the direction you are twisting
Plate Step-ups: slow and steady…both feet get on the box, full hip extension, then back down, hold the plate wherever you want
Inverted Rows: the more parallel you get to the ground the more difficult these are, find a level that you can at least do 5-10, typically setting the barbell up around your hip height is good…going unbroken should be extremely challenging…make sure your whole body moves as a unit (no worming) and get your chest to the bar
Run: RPE 7, steady pace, but keep your breathing under control to help manage your heart rate
WEATHER CONSIDERATIONS:
If the weather is bad and just won’t allow you to be outside then change the 400m run to a 300yd shuttle run
We have already used machines the past couple days so I would avoid that if you can
BEGINNER: no weight on Step-ups
SCALED: 25/15, 20/16”
Rx+: 45/35