0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-45:00 WOD
45:00-60:00 Cool-down
General Warm-up
3 rounds
Front Rack Stretch
Seated Groin Stretch
Scorpions
WOD Prep
2-3 Rounds
10/8 Calorie Bike
5 Ground to Overhead
10/8 Calorie Row/Ski
5 Squat Cleans
WOD:
Partner AMRAP 12
30/21 Calorie Bike
20 Ground to Overhead @135/95
—3 minutes rest—
Partner AMRAP 12
30/24 Calorie Row/Ski
20 Squat Cleans @135/95
PACE GOAL: 3-4 rounds on each AMRAP
FOCUS:
Cardio weightlifting :)
STRATEGY:
Split the bike and row/ski in half
Ground to overhead is any way you want from the ground to overhead, most common movements would be power snatch, power clean & jerk
Recommend 5s on the G2OH and squat cleans
EQUIPMENT CONSIDERATIONS:
Start people on different Alt. EMOMS if needed
BEGINNER: 20/14 calorie bike, 20 American KB swings, 20/16 calorie row, 20 KB Goblet Squats
SCALED: 95/65
GO BEYOND Accessory Work
For Time
100m Overhead Plate Carry
50 Russian Twists (25 each way)