Thursday November 10, 2022

“Your purpose in life is to find your purpose and give your whole heart and soul to it.” -Buddha

Warm Up: 
1 sets:
150/200-m row
100- ft DB farmers carry
50-ft BW walking lunges
150/200-m row
100-ft DB front rack carry
50-ft BW walking lunges
150/200-m row
100-ft DB overhead carry
50-ft BW walking lunges

WOD:
For time:
800/1,000-m row
100-m sandbag carry (70/100 lb)
800/1,000-m row
20 KB turkish get-ups (35/53 lb)
800/1,000-m row
100 air squats

Time Cap: 20 Minutes

Intermediate: 
For time:
800/1,000-m row
100-m sandbag carry (50/70 lb)
800/1,000-m row
20 KB turkish get-ups (26/35 lb)
800/1,000-m row
100 air squats

Beginner:
For time:
600/800-m row
100-m sandbag carry (30/50 lb)
600/800-m row
10 KB turkish get-ups (18/26 lb)
600/800-m row
50 air squats

HOME WOD: 
Equipment: 
For time:
1,000-m run
100-m weighted bear-hug carry
1,000-m run
20 DB Turkish get-ups
1,000-m run
100 air squats

Bodyweight: 
For time:
1,000-m run
100-m weighted bear-hug carry
1,000-m run
20 DB weighted Turkish get-ups
1,000-m run
100 air squats

Movement scaling options:
Row: Distance, ski, bike, run
Sandbag carry: Load, med ball carry, plate carry, DB carry, KB front-rack carry, dual kb front-rack carry
KB Turkish get-up: Load, DB Turkish get-up, Turkish sit-up, DB overhead lunge

Partner option:
For time:
70/100 calorie row
200-m sandbag carry
70/100 calorie row
30 KB Turkish get-ups (35/53 lb)
70/100 calorie row
100 synchro air squats

Post-Workout Skill Work: 
EMOM 6:
Min. 1 | 10 KB side bends/side
Min. 2 | :30 v-ups