Warm Up:
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
1 set:
200-m run (moderate pace)
3 rounds for quality:
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
Specific Warm-Up:
2 sets:
3-5 DB thrusters
– Increase in load to workout weight.
WOD:
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
Intermediate:
For time:
21 DB thrusters (25/35 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
Beginner:
For time:
15 DB thrusters (10/15 lb)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run
– Use two DBs.
Home Workout:
Same as Rx
Movement scaling options:
DB thruster: Load, single-arm variation, DB push presses, DB front squats
Run: Distance, substitutions
Post-Workout Skill Work:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.