Warm Up:
1 set:
:30 Samson stretches (press arms up hard)
:30 pec stretch/arm
10 single-arm DB strict presses/arm
1 set:
:30 single-under speed steps
:30 bear crawl (straight legs and high hips)
:30 single-under speed steps
Skill Work:
3 x 1:00 rounds for reps:
50 double-unders
Max-distance handstand walk
– Rest 1:00 between sets.
WOD:
3 rounds for time:
9 wall walks
200-m KB farmers carry (53/70 lb)
Intended Stimulus: 12:00-18:00.
Intermediate:
3 rounds for time:
7 wall walks
200-m KB farmers carry (35/53 lb)
Beginner:
3 rounds for time:
5 wall walks (partial range of motion)
100-m KB farmers carry (26/35 lb)
HOME WOD:
Equipment:
3 rounds for time:
9 wall walks
200-m DB farmers carry
Bodyweight:
3 rounds for time:
9 wall walks
200-m weighted carry
Movement scaling options:
Wall walk: Range of motion, reps, feet on a box
Farmers carry: Load, single-arm carry, DB farmers carry
Indoor option:
3 rounds for time:
9 wall walks
1:30 KB farmers carry hold (53/70)
Cool Down:
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm