0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-55:00 WOD
55:00-60:00 Cool-down
General Warm-up
3 Rounds
Up Dog to Down Dog
Pigeon Stretch
Lying Glute Stretch
Infant Squats
WOD Prep
2-3 Rounds
1 Rope Climb (or Turkish Get-up)
3 Thrusters
5 Burpees
7 Russian KB Swings
WOD:
“Blackout Friday”
Teams of 2-4 For Time
Waterfall format
20 Rounds each
1 Rope Climb
3 Thrusters @115/80
5 Burpees
7 Russian KB Swings @53/35
PACE GOAL: Fitness with friends
FOCUS:
Consistent pace in a longer duration workout
STRATEGY:
Stay unbroken on all movements
Breathe, move, enjoy fitness
EQUIPMENT CONSIDERATIONS:
If you don’t have enough ropes or choose not to use them then replace it with 1 Turkish Get-up (alternate arms each round)
BEGINNER: Turkish Get-up, 45/35, 26/18
SCALED: Half Rope Climb or Turkish Get-up, 95/65, 35/26
Rx+: Legless, 135/95, 70/53
COMP: Legless, 155/105, 90/70
GO BEYOND Accessory Work
100 Bench Dips