Warm Up:
2 sets:
:20 walking wrist and elbow stretch
:20 walking arm circles and swings
:20 single-leg kick-up
:20 walking toe touch
2 turns each partner:
Partner falling drill
3 rounds:
100-m run
Rest :30
– Increase pace each round.
Specific Warm-Up:
GHD Sit-Up Review
WOD:
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups
100-m DB farmers carry (25/35 lb)
– Use two DBs for the carry.
Intended Stimulus: 3-5+ rounds
Intermediate:
AMRAP 30:
800-m run
40 walking lunges
20 GHD sit-ups (parallel)
100-m DB farmers carry (15/25 lb)
– Use two DBs for the carry.
Beginner:
AMRAP 30:
400-m run
20 walking lunges
20 sit-ups
100-m DB farmers carry (10/15 lb)
– Use two DBs for the carry.
HOME WOD:
Equipment:
AMRAP 30:
800-m run
40 walking lunges
20 v-ups
100-m DB farmers carry
– Use two DBs.
Bodyweight:
AMRAP 30:
800-m run
40 walking lunges
20 v-ups
100-m weighted farmers carry
Movement scaling options:
Run: Distance, substitutions
Walking lunge: Reps
GHD sit-up: Range of motion, AbMat sit-up
Farmers carry: Load
Limited equipment option:
AMRAP 30:
800-m run
40 walking lunges
20 sit-ups
50-m bear crawl
Cool down:
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side