Thursday August 15, 2024

Warmup

300m row

5 no pushup burpees

10 Cossack squats

5 no pushup burpees

10 glute bridges

5 no pushup burpees

:30 plank

Mobility

Downward facing dog :30

Skill/Strength

Sled Push (garage door to garage door)

2-3 rounds, rest as desired between pushes

Light:  one 45 (per side – 2 total)

Medium:  two 45s (per side – 4 total)

Heavy:  three 45s (per side – 6 total)

Pick a challenging weight you can move quickly without stopping.  Adjust weight by using 25s to bump up to something between light and heavy, etc. 

WOD

3 rounds:

500m row

15 burpees over the rower

1 lap farmer carry (two DB or KB)

F:  light DB/KB

P1:  55/45

P1.5:  45/35

P2:  35/25

C:  70/45; add a 4th round

Modify the farmer carry by carrying a different object (sandbag; heavy slamball; plate).

Do not drop the KB/DB on the farmer carry.  Set them down on the black mats.