WOD – Tue, Jul 25
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Warm-up
Peyton (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.
*Stop and perform 40 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
INTERMEDIATE
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 20/35 lb.
*Stop and perform 30 double-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 2-mile run.
BEGINNER
Complete as many rounds as possible in 20 minutes of:
10 ring rows
10 dumbbell thrusters, 10/15 lb.
*Stop and perform 30 singles-unders every 2 minutes, including at 0:00.
Then, at the 20:00 mark, begin a 800m run or 2-mile bike.
Cool Down
3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)
WEEKS FOCUS RECOVERY AFTER TRAINING!
2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
shoulders, ankles, calves
1 set:
:40 wall sit
:10 rest
:40 single-unders
:10 rest
:40 DB dead lifts
:10 rest
:40 stepping lunges
:10 rest
2 sets:
:40 wall sit
:10 rest
:40 double-unders
:10 rest
:40 DB dead lifts
:10 rest
:40 stepping lunges
:10 rest
C2BAR // PULL UP PROGRESSION
3x C&Ds
3x Kip swing
3x Pullup
3x C2Bar
DB THRUSTER @ (Workout weight)
2x DB Power Clean 35/50 25/40 15/25
2x DB Push Press
2x DB Thruster