WOD:
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (35/50 lb)
3 rope climbs (15/15 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
Intended Stimulus: 11-15 Minutes
Intermediate:
For time:
800-m run
Double-DB front-rack walking lunge (75 ft) (20/35 lb)
3 rope climbs (12/12 ft)
400-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
200-m run
Double-DB front-rack walking lunge (75 ft)
3 rope climbs
Beginner:
For time:
600-m run
Double-DB front-rack walking lunge (40 ft) (10/15 lb)
3 pull-to-stands
200-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
100-m run
Double-DB front-rack walking lunge (40 ft)
3 pull-to-stands
Home Workout:
For time:
800-meter run
Double-dumbbell front-rack walking lunge (75 ft) (35/50 lb)
20 dumbbell bent over rows (35/50 lb)
400-meter run
Double-dumbbell front-rack walking lunge (75 ft)
20 dumbbell bent-over rows
200-meter run
Double-dumbbell front-rack walking lunge (75 ft)
20 dumbbell bent-over rows
Movement scaling options:
Run: Distance, substitutions
Double DB front rack walking lunges:Load, reps, goblet walking lunge, double-dumbbell front-rack reverse lunge, double-dumbbell front-rack low-box step-ups
Rope climbs: Reps, rope height, pull-to-stands, ring rows
Post-Workout Skill Work:
3 rounds:
:20 L-sit hold
1:00 jog, row, bike, or jump rope