Warm Up:
1 set:
200-m run
2 sets:
10 single-arm ring rows
10 single-side archer knee push-ups
50-ft single-arm DB overhead carry
– Complete all movements with one arm, then perform the second set with the other arm.
2 sets:
10 v-ups
10 kip swings
50-ft double DB overhead carry
Skill Work:
For reps:
1:00 shuttle runs
– Rest 1:30
1:00 shuttle runs
– Rest 1:00
1:00 shuttle runs
– Rest :30
1:00 shuttle runs
– 25 ft down and back = 1 rep
WOD:
3 rounds for time:
200-m DB farmers carry (25/35 lb)
15 knees-to-elbows
10 DB overhead walking lunges
Time Cap: 13 Minutes
Intermediate:
3 rounds for time:
200-m DB farmers carry (15/25 lb)
15 knees-to-armpits
10 DB overhead walking lunges
Beginner:
3 rounds for time:
200-m DB farmers carry (10/15 lb)
15 hanging knee raises
10 DB front-rack walking lunges
Movement scaling options:
DB farmers carry: load, single-DB option, step-ups to a 45lb plate
Knees to elbow: knees-to-arm pits, hanging knee raises, sit-ups
DB overhead walking lunge: load, single-DB option, front rack lunges
Alternate Workout:
3 rounds for time:
100 DB plate step-ups (25/35 lb)
15 knees to elbows
10 DB overhead walking lunges
– Step to a 45 lb plate. Hold DB’s in a farmers carry.
Cool down:
3 sets:
:30 lacrosse ball foot roll/foot
:30 standing toe reach stretch