Thursday March 30, 2023

“Life is like riding a bicycle. To keep your balance you must keep moving.” —Albert Einstein

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