0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
3 rounds
Up to Down Dog
Child’s Pose
Standing Lateral Lunge (Groin Stretch)
Infant Squats (VIDEO)
WOD Prep
2-3 Rounds
8/6 Calorie Bike
4 Toes to Bar
2 Squat Cleans
WOD:
“WOD You Be My Valentine”
Partner 18 Total Rounds For Time
10/6 Calorie Bike
8 Toes to Bar
4 Squat Cleans @135/95
*alternate full rounds with partner
SCORE: Time of completion
PACE GOAL: 27:00-31:30 (1:30-1:45 per round average)
OF NOTE:
If you do an event for this where spouses, friends or significant others will be attending and you need a dialed down version, the Strength & Endurance Track is great for this
FEEL:
Delayed Burn
The work to rest ratio should be pretty close to even, this allows just enough rest to keep pushing hard
Rounds 1-3 should feel pretty good, 4-6 will start to get challenging as muscle fatigue and higher heart rate set in, 7-9 will become more mentally challenging to keep your pace the same
STRATEGY:
Just under max effort on the bike
Go for big sets on T2B, we have built up to rep ranges higher than this so try to stay unbroken as long as you can
Try to string touch n’ go reps together if you can, go to singles when needed
INDIVIDUAL OPTION:
Every 3 minutes for 27 minutes
10/6 Calorie Bike
8 Toes to Bar
4 Squat Cleans @135/95
EQUIPMENT CONSIDERATIONS:
This is a tricky modification if you don’t have enough bikes, we just did row yesterday and the Ski or run will not provide the same stimulus
If any pair happened to not come to class Friday, then I would have them row, 10/7 Calories
Another good option would be a 50m HEAVY object bear hug or shoulder carry, something to get their heart rate up, use their full body, but not fatigue their grip for the T2B
BEGINNER: Lying Straight Leg Raises, MB Slams, Or Plate Ground to Overhead, MB or Plate Goblet Squats
SCALED: Hanging Straight Leg Raises, MB Slams, Or Plate Ground to Overhead, 115/80
Rx+: 165/115
COMP: Toes to Bar must be unbroken, 185/125
FIT February Day 6
5 minute Wall Sit
*10 Push-ups every time you break