Warm Up:
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
100-meter run
1 set:
10 plate ground-to-overheads
10 plate counterbalance squats
10 ring rows
200-meter run
Specific Warm-Up:
Test:
10 unbroken thrusters (workout weight)
– Reduce the load for any athlete unable to complete 10 technically sound unbroken reps.
BENCHMARK WOD: DANIEL
For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups
– 20:00 time cap.
Intended Stimulus: 11-20 Minutes
Intermediate:
For time:
25 pull-ups or jumping pull-ups
400-m run
15 thrusters (45/65 lb)
400-m run
15 thrusters
400-m run
25 pull-ups or jumping pull-ups
– 20:00 time cap.
Beginner:
For time:
25 jumping pull-ups or ring rows
200-m run
15 thrusters (35/45 lb)
400-m run
15 thrusters
200-m run
25 jumping pull-ups or ring rows
– 20:00 time cap.
Home Workout:
For time:
50 alternating dumbbell renegade rows (35/50 lb)
400-meter run
21 dumbbell thrusters (35/50 lb)
800-meter run
21 dumbbell thrusters
400-meter run
50 alternating dumbbell renegade rows
– 20:00 time cap.
Movement scaling options:
Pull-ups; Reps, jumping pull-up, ring row
Run: Distance, run substitutions
Thrusters: Load, reps, dumbbell option, front squat, push press
Cool down:
1 set:
:30 kneeling quad stretch/side
:30 standing calf stretch/side