A. Every 2 min for 10 min:
50% x 8, 60 x 6, 70 x 4, 80 x 2, 85 x 2
B. EMOM 5:
3 Deadlifts @ 75% + 30 DU's
scale DU's if needed, but not the DL's
C. 3 Rounds:
8 Deadlifts (185/125)
10 Burpees over the bar
12 Ring Dips
As you guys have probably noticed, the pace and demand from classes has increased in the last few months. I'm sure you have also noticed that there has even been a Part C a few times per week. As a gym, we are constantly trying to provide the best training possible to our members. Having said that there are a few things we need from our members to keep classes running smoothly and efficiently:
-remember to have your numbers and percentages ready to go when you walk into class. The MyWod app is a great resource. The coaches will have no sympathy for those who aren't prepared; you may fall behind if you are trying to figure out your numbers while class is in session. For our beginners, coaches will help you estimate maxes and figure out percentages
-change shoes quickly. I have encouraged all of our members to invest in a variety of shoes, so naturally shoes might be changed multiple times within a class. One of the biggest time sucks in class is when shoes are being changed and it turns into a 5 minute social gathering (especially in the back room). In no way am I saying don't speak to each other, just make sure it's at appropriate moments in class.
-transitions from A to B are critical. Now that we are mostly working with EMOM's, all the members are on the same page, time-wise. This goes without saying, but make sure to smoothly transition into the next activity. Take a look at the WOD, and go movement by movement and make sure you're all set with equipment, bands, barbells etc.
If our members take a proactive approach with each and every class session, it will free up the coaches to teach more vs. managing the flow of class