What’s your group workout strategy ?

Groups of 3, Waterfall style for 40:00 Minutes
20/15 Calorie BikeErG/SkiERG
10 Russian KB Swings (increase weight each round)
10 KB Goblet Squats
10 KB Push Press (left/right)
2 Rope Climbs/2 Peg Boards
50 Flutter Kicks
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Simone

2 sets (1 Set every 8:00)
Run 300m
15 Power Cleans (115/80)
15 Push Jerks (115/80)
15 Chest to bar pull ups
Run 300m
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Rebecca

For Time:
40/30 Calorie Row (OR 400m Run)
40 Hang Dumbbell Squat Clean (50/35)
80 Pushups
40 Hang Dumbbell Squat Clean (50/35)
40/30 Calorie Row (OR 400m Run)
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Travis

For Time:
0:00 10:00 Minutes: 100 Toes to bar
*Every 2 Minute on the Minute 12/10 Calorie Echo Bike
10:00-14:00: REST
14:00-24:00 Minutes: 100 Wall Ball (20/14)
*Every 2 Minute on the Minute 12/10 Calorie Echo Bike
24:00-28:00 Minutes: REST
28:00 Minutes: 25 Power Clean #165/#110
*Every 2 Minute on the Minute 12/10 Calorie Echo Bike
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Sharon & Bev

In Teams of 2 complete the following
3000/2400m Bike Erg
*Partner Holds Handstand
-directly into-
50 Sandbag Cleans #150/#100 (split as needed)
-directly into-
1500/1200m Row
*Partner holds sandbag in bear hug position #150/#100
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#Goodmorning

WOD
Part 1.
6 Sets for Load: 2 Push Jerks + 1 Split Jerk

Part 2.
3 Sets:
12 DB Floor Presses
12 DB Bent Over Rows
Maintain unbroken sets on the skill work.
Rest 1:00 between sets and movements as needed.
Increase weight if desired.
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Lest We Forget

“CHAD”

For Time: 1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 Weighted Box Step-Ups as fast as possible (“For Time“). Use a 20 inch Box and wear a Ruck Pack that weighs 45/35 lb for men/women.
A Ruck is a weighted Backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.

Tips and Strategy

When you go into this workout, know that your pace will be slow. You’ll break a lot, but long rests will result in feeling like the clock is moving backwards instead of forwards. Commit to short breaks (10-15 seconds) and then get back on the box.

Intended Stimulus

This memorial WOD should feel like one of the most mentally challenging workouts you’ll ever do. You’ll want to quit at least a few times. But when you make it to the finish line, you’ll feel both exhausted (physically and mentally) and extremely accomplished. And if you keep Chad Michael Wilkinson in your mind during all 1,000 reps, you’ll also feel like you’ve properly honored a fellow human being.

Scaling Options 

This workout is meant to be grueling and long—an hour or more for most athletes.

Single-modality workouts, ones where there is only one movement, (like “Randy,” “30 Muscle-Ups,” and “Run 3k”) are tough—there’s only one movement, and therefore, nowhere to hide.

Beginners should significantly scale the volume and/or the load to stay safe. The prescribed version of this workout should only be tackled by well-seasoned athletes.

Intermediate
For Time
500 Box Step-Ups (20 in)
Wear a Ruck Pack (25/15 lb)

Beginner
For Time
200 Box Step-Ups (20 in)
No Weighted Ruck
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Seth
Part 1.
5 Sets For Load: 5 Tempo Strict Press
– Two-second press, two-second reset

Part 2. For Time:
150 Air Squats
50 V-ups
120 Air Squats
40 V-ups
90 Air Squats
30 V-ups
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Carl

WOD
On a 27:00 Clock:
From 0:00-9:00: EMOM 9: 1 Snatch
From 9:00-18:00: EMOM 9:1 Clean
From 18:00-27:00: EMOM 9: 1 Deadlift
– Increase weight across all sets.
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