Today is a day we don’t load the shoulders by hanging or pressing. We do however challenge the body for the longest piece of conditioning of the week. The goal is to go hard and go long. Be creative in how you load your body with the prescribed weights, lots of ways to make 100/70lb. Work with the different toys around the gym. Anyone going to load a barbell and take it for a spin? Be strict on yourself for the forward plank, quality is what makes you better, and it is not expected for this to be unbroken on all rounds so use the time given as something you must accumulate prior to advancing to the next round.
Run 2:00-4:00 easy
**Everything for 10 yards, followed by 10 yard jog**
High Knee Pull
Shin Up
High Knee Side Pull
Toe Walk
Heel Walk
Toe OUT Walk
Toe IN Walk
High Knee
Butt Kick
_________
10 hollow rock
20 yrd. Carry (practice building with whatever you’ll carry for WOD)
3 rounds
RXConditioning
30:00 AMRAP
400m Run
200m Carry (100/70lb.)
1:00 Forward Plank
(Plank: https://www.youtube.com/shorts/NPpzkRBvxDA )
*weight can be carried in any way and can be done with any object that gets close to 100/70lb. as prescribed. This means you can carry 2 DB’s, 1 Heavy DB, a sand bag, 2 KB’s, 1 heavy KB, anything that equals the prescribed weight and it can be carried on your back, overhead, farmer style–your choice!
Intermediate
30:00 AMRAP
400m Run
200m Carry (70/50lb.)
1:00 Forward Plank
Baseline
30:00 AMRAP
400m Run
200m Carry (30/20lb.)
:30 Forward Plank
1:00 foam roll quads (each leg)
1:00 couch stretch each leg
1:00 pigeon stretch each leg
