WOD – Tue, Nov 26
Intent
Today is a big, long, grinder! It will help you enhance all things stamina, endurance and mindset. Bundle up, bring your running shoes and gear up to go somewhere with some things! Athletes can switch hands with the load whenever they want but they must stop to do so–transitions with hands may not happen while making forward progress.
Warm Up (Checkmark)
100m run
10 walking lunge + overhead reach
10 sit ups
10 single arm deadlift (KB or DB) each arm
3 rounds
Workout (Time)
RXConditioning:
8 rounds for time
200m Single arm farmer carry (70/53lb.) + Single arm Medball carry (20/14lb.)
400m Run
40:00 Time cap
Intermediate: 35/20lb. + 14/10lb.
Baseline: 10/5lb. + 10/6lb.
Carry 100m
Run 200m
Cool Down (Checkmark)
1:00 seated forward fold
1:00 pancake stretch
1:00 couch stretch each leg
