WOD – Sat, Oct 4
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
400m Run
2 rounds:
- 100m Row each partner
- 10 broad jumps (build in distance traveled as you go, start easy)
- 3 inch worm
- 10 box step-ups
Specific Warm-Up (8:00–18:00)
6 Box step ups
4 Box jump + step downs
4 Box jump overs at workout height
5 Single arm deadlifts each side
50ft. Single arm farmer carry each side
50ft. Dual farmer carry at workout weight
2 sets of: DB walking lunge x 10 walking steps building to workout load
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (20:00–50:00)
Teams of 2 – AMRAP 30:
While P1 Runs 200m + Row 200m
P2 completes AMRAP of:
- 100ft. Farmer carry (50/35lb. each)
- 50ft. DB Walking lunge (50/35lb.)
- 12 Box Jump Overs (24/20)
- 3 Wall Walk
Intermediate: 35lb./20lb. DB’s, 20’ box, partial wall walk
Baseline: 15/10lb. DB’s, custom box height, 2 WW with partial range or inchworms
*Score = total rounds completed
Cool Down (Checkmark)
(45:00–55:00)
1 round of:
- :30 hamstring stretch standing
- 1:00 hamstring stretch seated
- 1:00 straddle hamstring stretch
- :30 pigeon each side
- :30 quad mash
Monostructural + mixed modal stations with a partner! Today we do a lot of different tasks but the purpose is to run and row fast enough to be getting done around the same time as your partner so you can both advance when it’s time!