Thursday July 18, 2024

Thursday July 18, 2024

Warmup

1:30 bike/row

5 no pushup burpees

10 banded pull aparts

10 banded ext. pull aparts

10/side banded OH press

10 banded good mornings

10 banded monster walks

10 bird dogs

10 cat/cows

Mobility

Wall hinge stretch :30

Child’s pose 1:00

Skill/Strength

Superset:

Seated Dumbbell Press (or DB Bench Press) 3-4x12

Single Arm Dumbbell Row 3-4x10 (per arm)

WOD

Every 10:00, for 3 rounds (begin at 0:00 > 10:00 > 20:00):

1 lap carry (sandbag, heavy slamball, plate, KB), followed by:

Burpees 6/9/12

Double Unders 15/30/45

Rest the remainder of the round.  Time each round.  Your score is your slowest round.

Carry is turf-to-turf (you must begin and end the carry on the turf).  You must carry in front of your body (not on your shoulder or elsewhere).  The item should be the heaviest you can carry but must be unbroken. 

Stagger start every 2:00 so more people have access to the sandbag. 

F:  single unders

P1:  as written

P2:  DU reps 10/20/30

C:  burpee reps 9/12/15