$20.00 donation to 1776 https://seventeen76.square.site/
Beat Jake he donates $200.00
All proceeds go to a local family in need this holiday season from LCF and 1776.
General Warm Up: (6-12)
200m Run
200m Row
20 butt kick
20 High knee’s
5 inch worm
10 spiderman
10 lateral lunge
5 hip down push up
5 push up
10 scorpion
Specific Warm Up: (13-28)
KB swing prep
5 KB Deadlift
5 KB Russian swing
5 KB American swing
Farmer carry prep:
5 Double DB or KB Deadlift
50ft. Carry at light load
50ft. Carry at load for workout
Wallball prep:
5 front squat with medball
5 medball thruster
5-10 wallball at workout weight
(30-60)
P1: 200m Run
P2: 25 KB Swings (53lb./35lb.)
Switch roles each round
6 rounds (partners will each run 3x and swing 3x)
Rest 3:00
P1: Row 300/250m
P2: 100ft. Burpee Broad jump
6 rounds for time. (partners will row 3x and burpee 3x)
Rest 3:00
P1: 300ft. Farmer carry (50/35lb.)
P2: 25 Wall ball (20/14lb.) (10/9ft.)
6 rounds for time (partners will row 3x and wallball 3x)
Goal: Sub 27:00
Cap: 32:00
Intermediate: 35/20lb., 35/20lb. Carries
Baseline: 15/10lb., 100m run, 50ft. Burpee Broad jump, 25/15lb. Carries, 10/6lb. Wallball (lower target)
(55-60)
1:00 KB Lat Smash (each side)
:45-1:00 Banded Lat Stretch (each side)
(0-5) Today we get after some partner working intervals. The goal is to push the pace of the modality regardless of where you are so your partner has to do less waiting! The timing will be close but not perfect, intervals are designed to be just over 1:15 or so for each rotation. Be diligent to stick to a time frame close to that. Base your scales for distances or load around those expectations–if you can go faster, do it!