Wednesday March 13, 2024

“Experience is a hard teacher because she gives the test first, the lesson afterward.” ―Vernon Sanders Law

Warm Up: 
1 set:
50 single-unders
10 plank up-downs
10 single-arm dumbbell presses/arm
50-ft walking lunges

1 set:
50 single-unders, faster
10 plank up-downs
5 double-dumbbell shoulder presses (hold for :03 overhead)
25-ft double-dumbbell front rack walking lunges, slow

1 set:
50 single-unders, fastest
10 plank up-downs
10 double-dumbbell shoulder presses
25-ft double-dumbbell front rack walking lunges, fast

Skill Work: 
EMOM 8:
:10-:20 handstand hold

WOD:
3 rounds for time:
15 DB push presses (35/50 lb)
50-ft DB front rack walking lunges
50 double-unders
– Use two DBs.

Intended Stimulus: 4-8 Minutes (sprint workout)

Intermediate: 
3 rounds for time:
15 DB push presses (20/35 lb)
50-ft DB front rack walking lunges
30 double-unders
– Use two DBs.

Beginner:
3 rounds for time:
15 DB push presses (10/15 lb)
50-ft DB front rack walking lunges
50 single-unders
– Use two DBs.

Home Workout: 
3 rounds for time:
15 dumbbell push presses (35/50 lb)
50-ft dumbbell front rack walking lunges
50 double-unders
– Use two dumbbells.

Movement scaling options:
DB push press: Load, dumbbell shoulder presses, push-up (overhead limitation)
DB front rack walking lunge: Load
Double-under: Reps, single-unders

Cool down:
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot