0:00-15:00 General Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
SPECIFIC WARM-UP:
3 Rounds:
30 second Plate Hold (pinch grip, one in each hand)
10 Plate Ground to Overhead
10 Plate Lunges
WOD:
Partner Every 10 minutes for 30 minutes:
6 x Complex: 5 Hang Power Cleans + 10 Front Rack Lunges
*alternate full complexes with partner
Partner 1 does 200m Single KB Farmer’s Carry while Partner 2 Rows for calories
Partner 2 does 200m Double KB Farmer’s Carry while Partner 1 Rows for calories
*rest for remainder of the 10 minutes
*Record your time for each round + total calories for each round
*Pace Goal: 7:00-8:00 per round, 50-80 calories per round
*Complex: work on good barbell cycling, breathe and move on the lunges
*Carry: with hands when needed, this will get grippy with the hang power cleans, carry and row
*Row: Solid, steady pace
Beginner: 75/55, 26/18
Scaled: 95/65, 35/26
Rx: 115/75, 53/35