0:00-12:00 General Warm-up
12:00-20:00 Explanation of WOD Prep and WOD
20:00-28:00 WOD Prep
28:00-55:00 WOD
55:00-60:00 Cool-down
*as a coach I would have equipment set up according to the logistical note and according to people signed up before class starts
General Warm-up
3 Rounds
3-5 reps each way Scorpions
5 reps each on each side Banded Internal/External Rotation
20-30 seconds each side Standing Arm Across Shoulder Stretch
20-30 seconds each side Lat Stretch on Rig
10yd Samson Stretch
20-30 seconds each side Kneeling Hip Flexor Stretch
10yd Walking Straight Leg Marches
3-5 reps with 10 second hold in each position Down Dog with Calf Stretch
20 Shoulder Taps
20 Line Hops
WOD Prep
2 Rounds
250/200m Row
5 Power Snatch
2 Rounds
10 Plate Sit-ups
2 Wall Walks
2 Rounds
6-10 Wall Balls
6-10 Pull-ups
*for each 2 round section, have one partner on one movement and one on the other then switch, this will help it move along more efficiently
WOD:
7 minute time block
1,000/800m Row
Max Power Snatch with remaining time @95/65
—3 minutes rest—
7 minute time block
70 Partner Plate Pass Sit-ups @25/15
Max Wall Walks with remaining time
—3 minutes rest—
7 minute time block
80 Wall Balls @20/14
Max Pull-ups with remaining time
SCORE: Reps
PACE GOAL: Enjoy fitnessing with your teammate
FEEL:
Interval Strength and Fitness, the work to rest ratio should allow you to stay consistent
High Skill Day (Snatch, Wall Walks, Pull-ups)
STRATEGY:
250/200, 500/400, 250/200m on Row
3s or 5s on Power Snatch, singles if needed
It is 70 Total Sit-ups, 35 each person…Plate on your chest, sit-up and pass the plate to your partner, wait for them to sit-up and pass it back
2s on Wall Walks/Inchworms (10yd on HSW)
10s on Wall Balls
5s or 10s on Pull-ups (3-5 on Bar MU)
EQUIPMENT CONSIDERATIONS:
3 Teams can share one rower, start teams on different stations and cycle through
Keep the order: Row/Snatch to Sit-up/Wall Walk to Wall Ball/Pull-up to Row/Snatch
MOVEMENT CONSIDERATIONS:
If you do not have enough wall space or wall ball targets on your rig then you can change wall balls to thrusters @45/35…lighter doesn’t always mean easier on thrusters, less reasons to put the bar down 😁
LOGISTICS:
Try to create “stations” for each 7-minute section so that people can move and transition safely and efficiently
As mentioned above, I would set this up before class
Use the interval feature on your clock, 7 minutes on/3 minutes off for 3 rounds, if you don’t know how then learn 😬
BEGINNER: 800/640m Row, Alt. DB Snatch, 50 High Five Sit-ups, Inchworms (walk hands out to top of push-up, then walk hands back to feet), Air Squats, Ring Rows
SCALED: 75/55, 15/10, 45 degree Wall Walks, 14/10, Banded/Jumping Pull-ups
Rx+: 115/80, 35/25, Chest to Bar
COMP: 135/95, 45/35, Handstand Walk for distance, 30/20, Bar Muscle-ups
OF NOTE: remember the reminder on choosing levels from the previous day