0:00-20:00 Skill Work/Warm-up

20:00-25:00 Transition to WOD

25:00-45:00 WOD

45:00-55:00 Optional Accessory Work

55:00-60:00 Cool-down

Skill Work:

Toes to Bar: work the rhythm, even if it is knee raises, rhythm is what will help them eventually string them together

*break the class in half, work with some on toes to bar, other half…

3 Rounds

10/8 Calorie Row/Bike

10 Single DB Hang Clean & Jerks (5 each arm)

Workout:

Open Workout 18.1

AMRAP 20:

8 Toes to Bar

10 Single DB Hang Clean & Jerks

14/12 Calorie Row

*Pace: Aggressive: 13 Rounds, Solid: 11 Rounds, Limit: 10 Rounds

*Toes to Bar: focus on what was worked on in the skill section, get a good pull down with straight arms each rep

*Clean & Jerks: stay unbroken, it must be 5 on one arm then 5 on the other

*Calories: add bike/Ski if needed because of class size, alternate on machines each round…add 200m run if weather permits also if needed because of class size…rotate from round to round

Beginner: Lying Leg Raises, 25/15

Scaled: Hanging Knee Raises, 35/20

Rx: 50/35

Optional Accessory Work:

3-5 sets each

10 KB Side Bends each side

10 KB Around the Worlds each way