0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-52:00 WOD
52:00-60:00 Cool-down
General Warm-up
3 rounds
Iron Crosses
Samson Stretch
Lat Stretch on Rig
Banded Curls
Banded Tricep Extensions
WOD Prep
2-3 Rounds
10/8 Calorie Row
10 Double Unders/Plate Hops/Single Unders
2 Clean & Jerks
WOD:
Partner 16 Rounds For Time
12/10 Calorie Row
30 Double Unders
5 Clean & Jerks @155/105
*alternate movements with partner
SCORE: Time of completion
PACE GOAL: 28:00-32:00 (1:45-2:00 per round average)
FEEL:
Steady Eddy or Betty Delayed Burn
With the alternating movement format, rounds will alternate back and forth of how they feel, the rounds you do row and clean and jerks will be more of that delayed burn feel, the rounds of just dubs will have that steady state feel
STRATEGY:
Row should be 45 seconds or less
Try to stay unbroken on double unders
Steady singles on Clean & Jerks
EQUIPMENT CONSIDERATIONS:
First option would be to add Ski as an option (if you have them) if you do not have enough rowers
Second option would be a 200m Run or a 200yd shuttle if weather doesn’t allow being outside
Bike would provide a pretty different stimulus, 10/7 if you need to do that
INDIVIDUAL OPTION:
10 Rounds For Time
12/10 Calorie Row
25 Double Unders
4 Clean and Jerks @155/105
this time frame will be shorter, around 20:00
BEGINNER: 10/8 Calorie Row, Line Hops, 75/55
SCALED: 30 Plate hops @45# rubber plate or 40 Single Unders, 135/95, the weight should be around 60-70% of your Clean & Jerk 1rm
Rx+: 165/115
COMP: Unbroken Dubs, 185/125
JACKEDuary Day 6
100 Partner MB Sit-ups
*touch MB above head, sit up and pass or hand to partner