0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-Down
General Warm-up
3 rounds
Banded Pass Throughs
Banded Pull Aparts
Banded Good Mornings
Banded Overhead Squats
Up Dog to Down Dog with Calf Stretch
WOD Prep
2 Rounds
5 Power Snatch
10/8 Calorie Row
10 Alt. DB Snatch
100m Run
WOD:
Partner 5 Rounds For Time
10 Power Snatch @135/95
30/24 Calorie Row
20 Alt. DB Snatch @50/35
400m Run
PACE GOAL: 25:00-30:00
FOCUS:
Interval endurance over a long time domain
STRATEGY OPTIONS:
Singles back and forth on Snatch
Split the Row
10s on DB Snatch
100s or 200s on the Run
WEATHER CONSIDERATIONS:
If the weather is bad or too cold then change to 200ft DB Drag Bear Crawl (25ft zones, VIDEO)
INDIVIDUAL OPTION:
AMRAP 25
6 Power Snatch @135/95
18/14 Calorie Row
12 Alt. DB Snatch @50/35
200m Run
BEGINNER: 75/55, 25/20 Calorie Row, 25/15, 300m Run
SCALED: 115/80, 35/20
Rx+: 155/105, 70/50
COMP: 185/125, alternate rounds of who does full row and who does all snatches, 400m Run together
GO BEYOND Accessory Work
Superset: 5 sets
10 Inverted Rows (VIDEO)
10 Hollow Rocks