0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Quad/Calf Foam Roll and Stretch
5 Inchworms
10 Scap Wall Slides
WOD Prep
2-3 Rounds
250/200m Row
5 Thrusters (build to WOD weight)
5 Pull-ups
WOD:
Dirty 30: “Frenemy”
Partner For Time:
1,000m Row
*split as needed
—then—
Partner 1: 30 Thrusters
Partner 2: 30 Chest to Bar
Partner 1: 30 Chest to Bar
Partner 2: 30 Thrusters
*one person working/one person resting, break up your reps as needed, transition when both people have completed their reps…example: partner 1 does 10 thrusters while partner 2 is resting, then partner 2 does 10 chest to bar while partner 1 is resting, continue back and forth until your 30 reps are done then switch movements
—3 minutes rest—
1,000m Row
*split as needed
—then—
Partner 1: 60 Wall Balls
Partner 2: 30 Pull-ups
Partner 1: 30 Pull-ups
Partner 2: 60 Wall Balls
*one person working/one person resting, break up your reps as needed, transition when both people have completed their reps…example: partner 1 does 10 wall balls while partner 2 is resting, then partner 2 does 10 pull-ups while partner 1 is resting, continue back and forth until your 60 or 30 reps reps are done then switch movements
Pace Goal: 25:00-30:00
*rest included in pace times
*if not enough rowers you can stagger the start or you can have one machine be first and one machine be second, have teams start on different machines and switch the second time
*OF NOTE: there will be an option for individual if you don’t always want to do a partner workout on saturday
Beginner: 45/35, Ring Rows, 10/8, Ring Rows
Scaled: 75/55, Chin over Bar, Jumping or Banded Pull-ups, 14/10, Jumping or Banded Pull-ups
Rx: 95/65, 20/14
Rx+: 115/75, 30/20
STRENGTH AND ENDURANCE EXAMPLE:
Partner For Time:
1,000m Row
*split as needed
—then—
Partner 1: 30 Strict Press
Partner 2: 30 Strict Pull-ups
Partner 1: 30 Strict Pull-ups
Partner 2: 30 Strict Press
—3 minutes rest—
1,000m Row
*split as needed
—then—
Partner 1: 60 Push-ups
Partner 2: 30 Front Squats
Partner 1: 30 Front Squats
Partner 2: 60 Push-ups