0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-57:00 Transition to Team Challenge
57:00-60:00 Team Challenge
General Warm-up
3 rounds
Calf Stretch
Iron Crosses
Banded Pass Throughs
Banded Pull Aparts
Banded Overhead Squats
WOD Prep
2 Rounds
6 Burpees
4 Box Get-overs
2 Clusters
WOD:
Teams of 3 For Time, Rounds and Reps
300 Burpees
AMRAP until completion:
3 Clusters @115/80
6 Box Get-overs @30/24” (VIDEO)
*one person working on the burpees, two people on the AMRAP
*alternate full rounds on the AMRAP
PACE GOAL: 25:00-30:00 (average of 10-12 burpees each minute), Goal is 0:50 to 1:10 per round on the AMRAP
MOVEMENT NOTE:
Cluster: squat clean into a thruster
FOCUS:
Interval endurance over a long time domain
STRATEGY OPTIONS:
If you want to do an even amount of reps then I would switch on the burpees after a certain rep amount around 20
Otherwise I would switch based on time, suggestion would be every 2 minutes
PARTNER OPTION:
AMRAP 25:00 or 30:00 (your choice)
2 Clusters
4 Bar Facing Burpees
6 Box Get-overs
alternate full rounds
INDIVIDUAL OPTION:
7 Rounds For Time
6 Clusters
12 Box Get-overs
*every 2 minutes beginning at 0:00 complete 7 Bar Facing Burpees
BEGINNER: Partner option, 15:00-20:00, 2 Up Downs, 4 Air Squats, 6 Lateral Line Hops, alternate full rounds
SCALED: 95/65, 24/20”…also can cut down the burpees as needed, I would keep it divisible by 3…so 270, 240 or 210
Rx+: 135/95
COMP: 185/125
Team Challenge
Max Unbroken Conga Line Wall Balls in 3 minutes
*choose a weight that everyone can use
* the goal is the first person does a wall ball and the next person steps in to catch it and immediately goes into their wall ball, keep it going with your teams of 3 and see how many reps you can get in 3 minutes