Warm Up:
1 set:
10 over-the-fence
10 alternating push-up + groiner
:30 mountain climber
1 set:
10 under-the-fence
10 squat-to-stand
200-m run (moderate)
1 set:
10 DB RDLs
5 wall squats
200-m run (fast)
Skill Work:
3 sets:
12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible.
WOD:
AMRAP 15:
200-m run
100-m DB farmers carry (35/50 lb)
20 DB front squats (35/50 lb)
Intermediate:
AMRAP 15:
200-m run
100-m DB farmers carry (20/35 lb)
20 DB front squats (20/35 lb)
Beginner:
AMRAP 15:
200-m run
100-m DB farmers carry (10/15 lb)
20 DB front squats (10/15 lb)
Movement scaling options:
Run: reduce distance to complete in ~:45-1:15, row, bike, ski, up-downs
DB farmers carry: load, DB farmers step-ups to a low-target
DB front squats: load, lunges, DB deadlifts
Limited equipment/space option:
AMRAP 15:
20 up-downs
50 DB farmers carry step-up (35/50 lb) (4-in target)
20 DB front squats (35/50 lb)
Cool down:
2 sets:
1:00 standing leg swings (across body)
1:00 sit and reach