Warm-Up
Coach’s choice
WOD prep
Prep the movement
WOD
3 Dog Night (30 minute cap)
21-15-9 Reps for time of:
Handstand Push-ups
1 arm russian swings (53,35)
Option for HSPU today:
Dumbbell strict press: (35,25)Scale load so you can perform the sets in 2 or less.
*Scale loads as needed.
Rest 2 minutes
3 Rounds for time of:
100m 1 arm KB Farmer’s Carry (50,35) Alternate arms as needed.
15 1 arm KB thrusters, (53,35) Alternate arms as needed.
*Scale loads as needed.
Rest 2 minutes
2 Rounds for time of:
500m row
12 Toes-to-bar
12 burpees
Sclale for toes to bar:
1. knees to 90
2. Toes to KB
3. Ab-mat sit-ups
Post WOD:
Foam roll IT bands.
Endurance & Stamina
Run 5k for time
3 Dog Night: 27:08 | HSPU To 2 Blue Ab Mats, 35# 1 Arm RKBS | 35# Suitcase Carry, 26# Thrusters | TTB
Great workout with a lot of variety of movements, though most of them stressed the shoulders 😬 Awesome to watch Becka tick away the meters on her 1/2 marathon row!!
24:13 35# DB Press | 44# KB | 44# Farmers Carry | 44# Thrusters