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WOD – Thu, Nov 10

Warm-up

2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation

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

SPECIFIC WARMUP
<h4>TURKISH GET-UP PROGRESSION</h4>
221110 WOD (Time)

RX
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

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

<h3>INTENDED STIMULUS</h3><ul><li>20:00.</li><li>This workout feels like a grind.</li><li>Practice with odd objects.</li><li>A day where everyone is forced to slow down.</li><li>Finish each row in 4:00</li><li>Finish the sandbag carry in 2:00.</li><li>Finish the Turkish get-ups in 4:00-5:00.</li><li>Finish the air squats in 2:00-4:00.</li></ul>

Cool Down

1 set:
:30 standing hamstring stretch/side
:30 pigeon stretch/side
:30 standing hamstring stretch/side
1:00 saddle stretch