0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-46:00 WOD
46:00-60:00 Cool-down
General Warm-up
3 rounds
Hip Openers
Samson Stretch
Forearm Stretch
Mountain Climbers
WOD Prep
2-3 Rounds
50m Carry of your choice
10 Plate Hops
8 Plate Overhead Lunges
2 Power Cleans
WOD:
Teams of 3 For Time, Rounds and Reps
600m One KB, one DB Farmer’s Carry @53/35, 50/35
600m Single KB Farmer’s Carry @53/35
600m Single DB Front Rack Carry @50/35
600m KB Burden Run @53/35
AMRAP until time of completion:
40 Lateral Plate Hops
20 Weight Plate Overhead Lunges @45/25
10 Power Cleans @165/115
PACE GOAL: 22:00-26:00, 7-9 Rounds of the AMRAP
*enter your time of completion as rounds and reps, 23:08 would be 23 + 8
FOCUS:
Odd object carries and longer duration endurance work
STRATEGY:
Recommend breaking the carries up into 200m for each person
Weights must be at your side in the double arm and single arm farmer’s carry, DB must be in the front rack in the center of your body for the front rack carry, hold the KB wherever you want for the burden run (a run/jog with the weight).
Must walk on the carries (as fast as you want), can run/jog on the burden run
10s or 20s on the plate hops, must start on the side of the plate, jump laterally on the plate and off the other side
10s on the lunges
5s or singles back and forth on cleans
One person always on the carry, switch out when they get back, two people working on the AMRAP splitting reps as needed
MEMBER SPECIFIC:
Can do Teams of 4 if needed, on person would be shadowing another person throughout
BEGINNER: 25/15, 26/18, no weight on the lunges, 95/65
SCALED: 35/20, 35/26, 135/95
Rx+: 70/50, 70/53, 185/125
GO BEYOND Accessory Work
Actually stay after the workout to stretch :)