Friday December 15, 2023

“Be the reason someone smiles today.” – Unknown

Warm Up: 
1 set:
200-meter run

50 ft of each:
Jog x 3
Skipping high knees
Lateral shuffle/direction
Toy soldiers (10 kicks then jog)
Samson lunges (10 lunges then jog)
Bunny hops (10 hops then jog)
Broad jumps (5 jumps then jog)
Burpee broad jumps (5 jumps then jog)

1 set:
200-meter run

Specific Warm-Up:
MEDICINE-BALL CARRY
1 set:
50-meter med-ball jog
– Rest :15-:30.
50-meter med-ball run

SINGLE-KETTLEBELL CARRY
1 set:
50-meter carry at the shoulder
– Rest :15-:30.
50-meter carry at the side

DOUBLE-KETTLEBELL CARRY
1 set:
50-meter double-kettlebell carry, slow
– Rest :15-:30.
50-meter double-kettlebell carry, fast

WOD:
For time:
1,600-meter run
800-meter med-ball carry (14/20 lb)
400-meter single-KB carry (35/53 lb)
200-meter double-KB carry (35/53 lb)

Intended Stimulus: 20-25 Minutes

Intermediate: 
For time:
1,600-meter run
800-meter med-ball carry (10/14 lb)
400-meter single-KB carry (20/35 lb)
200-meter double-KB carry (20/35 lb)

Beginner:
For time:
800-meter run
400-meter med-ball carry (6/10 lb)
200-meter single-KB carry (10/15 lb)
100-meter double-KB carry (10/15 lb)

Home Workout: 
For time:
1,600-meter run
800-meter object carry (light)
400-meter single-dumbbell carry (35/50 lb)
200-meter double-dumbbell carry (35/50 lb)

Movement scaling options:
Run: Distance, bike, row, Ski-erg
Med-ball carry: Load, distance
Single-KB carry: Load, distance
Double-KB carry: Load, distance

Cool down:
1 set:
200-meter walk
1:00 hamstring stretch/side