0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Strength
20:00-32:00 Strength
32:00-42:00 Transition to WOD
42:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Pec Stretch
Tricep Stretch
Bicep Stretch
5 Inchworms with push-up
Specific Warm-up
Progress to starting weight
Gymnastics
Double DB Bench 6x8
Double KB Bent Over Rows 6x8
FOCUS:
Additional Strength for pull-ups and HSPU
OPEN TIME OPTION:
12 minutes
CONTROLLED TIME OPTION:
Alternating EMOM 12 (6 sets each)
MEMBER SPECIFIC:
Partner up and start on different movements, alternate back and forth
WOD Prep
2-3 Rounds
6 MB Sit-ups
8 Wall Balls
10/8 Calorie Bike
WOD:
3 Rounds For Time:
20 MB Sit-ups @20/14
25 Wall Balls
30/24 Calorie Bike
PACE GOAL: 11:00-13:00 (3:30-4:15 average per round)
STRATEGY:
Just keep moving on the sit-ups, touch the ball above your head and to your toes
No more than two sets on the wall balls, recommend 15/10
Be smart on rounds 1 and 2 on the bike, empty it out at the end of round 3
EQUIPMENT CONSIDERATIONS:
Stagger the start, have some go in reverse order or add row as an option
BEGINNER: 10,15,20/14 reps, no weight on sit-ups, Air Squats
SCALED: 14/10
Rx+: 30/20
COMP: 30/20, reps must be unbroken
GO BEYOND Accessory work (optional)
MB Chops 4x12 (6 each way)
MB Up and Overs 4x12 (6 each way)