0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to Time Trial
20:00-32:00 Time Trial
32:00-43:00 Transition to WOD
43:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 rounds
Lat Stretch
Calf Stretch
Iron Crosses
Specific Warm-up
2 Rounds
250/200m Row
200m Run
Time Trial
For Time
1,000/800m Row
800m Run
FOCUS:
Beat your time from week 1!
EQUIPMENT CONSIDERATIONS:
Stagger the start so everyone can go in this order
WOD Prep
2-3 Rounds
4 Burpees
6 Alt. DB Snatch
WOD:
3 Rounds For Time
30 Burpees
30 Alt. DB Snatch @50/35
PACE GOAL: 10:00-12:00
FOCUS:
We have used a heavy DB within this cycle, now it is time to see how well you can connect reps under fatigue
STRATEGY:
Steady pace on burpees, force yourself to drop, you will get back up
Go for big sets on the DB, can you stay unbroken or keep it to 2 sets or less each round?
BEGINNER: 20 Up Downs, 20 Alt. Snatch @25/15
SCALED: 20 Burpees, 35/20
GO BEYOND Accessory Work
Scissor Kicks x 100 (VIDEO)