Sunday June 18, 2023

“It’s not the load that breaks you down, it’s the way you carry it.” -Lena Horne 

Warm Up: 
EMOM 6:
Odd minutes | inchworm + push-up
Even minutes | hollow rocks

Specific Warm-Up:
1 round:
10-m synchro walking lunge
P1: 10 double-unders
P2: 10 double-unders
P1: 10-m med-ball carry
P2: 10-m med-ball carry

PARTNER WOD:
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m med-ball carry (14/20 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.

Intended Stimulus: 23-30 Minutes

Intermediate: 
3 rounds for time with a partner:
100-m synchro walking lunge
100 double-unders
400-m med-ball carry (10/14 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.

Beginner:
3 rounds for time with a partner:
50-m synchro walking lunge
200 single-unders
200-m med-ball carry (6/10 lb)
– Break up the double-unders between partners and switch who carries the ball as needed.

HOME WOD: 
Equipment: 
3 rounds for time with a partner:
100-m synchro walking lunge
200 double-unders
400-m DB carry
– Break up the double-unders between the partners and switch who carries the DB as needed.
– Use one DB.

Bodyweight: 
3 rounds for time with a partner:
100-m synchro walking lunge
200 lateral line hops
400-m weighted carry
– Break up the double-unders between the partners and switch who carries the load as needed.

Movement scaling options:
Walking lunge: Distance
Double-unders: Reps, 2x single-unders
Med-ball carry: Load

Individual option:
3 rounds for time:
100-m walking lunge
100 double-unders
200-m med-ball carry (14/20 lb)

Cool down:
1 set:
1:00 pigeon pose/side