Warm Up
3 rounds for quality of:
Run, 400 m
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft
Bodyweight Walking Lunge, 50 ft
Farmers Carry, 50 ft
10 Burpees-to-Target
Weightlifting
I. Every 2 mins x 5 sets: Overhead Squats
1 x 10 reps @ 60%
1 x 8 reps @ 65 %
1 x 6 reps @ 70%
1 x 6 reps @ 75%
1 x Max Effort @ 80%
II. Every 3 mins x 4 sets: Deadlift
1 x 10 reps @ 65%
1 x 8 reps @ 70%
1 x 8 reps @ 75%
1 x 8 reps @ 80%
WOD
For Time
30/24 Row Calories
100 ft DB Hang Walking Lunge
12 Strict Handstand Push-ups
25 Box Jump Overs, 24/20 in
-- then --
30/24 Row Calories
100 ft DB Front Rack Walking Lunge
12 Strict Handstand Push-ups
25 Box Jump Overs, 24/20 in
-- then --
30/24 Row Calories
100 ft DB Overhead Walking Lunge
12 Strict Handstand Push-ups
25 Box Jump Overs, 24/20 in
RX 35 / 50 lbs
Scaled 25 / 35 lbs
Accessory Work
8 sets 20 secs ON / 10 secs OFF
1st Push Ups
2nd Sorensen / Superman Hold
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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