Thursday December 15, 2022

“No one is you. That is your power.” -Anonymous 

Warm Up: 
1 set:
400-m run
:30 hollow hold
:30 ring rows

1 set:
200-m run
:30 hollow rocks
:30 ring rows (harder)

1 set:
:45 shuttle run
10 tuck-ups
10 DB presses

1 set:
10 shuttle runs
10 v-ups
10 DB presses

Skill Work: 
5 rounds for load with a partner:
100-ft single-arm DB overhead carry/arm
– Each partner completes 5 rounds of 200 ft.
– One partner works while the other rests.
– Build in load to a heavy, unbroken set.

WOD:
For time:
21-18-15-12-9 reps:
V-ups
Pull-ups
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Intended Stimulus: 10-12 Minutes

Intermediate: 
For time:
21-18-15-12-9 reps:
V-ups
12-10-8-6-4-reps:
Pull-ups
21-18-15-12-9 reps:
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Beginner:
For time:
15-12-9-6-3 reps:
Sit-ups
Ring rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

HOME WOD: 
Equipment: 
For time:
21-18-15-12-9 reps:
V-ups
DB bent over rows
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Bodyweight: 
For time:
21-18-15-12-9 reps:
V-ups
Alternating DB plank pull-throughs
Shuttle runs
– 1 shuttle run = 25 ft/8-m.

Movement scaling options:
V-ups: Tuck-ups, hollow rocks, sit-ups
Pull-ups: Reps, jumping pull-ups, ring rows
Shuttle Run: Reps, C2 bike calories

Recovery:
Accumulate:
1:00 lacrosse ball foot roll/foot