WOD – Thu, Aug 7
Option 1: Recovery Flow Session (Checkmark)
- 5:00 Banded Mobility (hips, shoulders)
- 20:00 Continuous Flow (easy pace)
- 10 DB Deadlifts (light)
- 10 Ring Rows
- 10 Alternating V-Ups
- 10 Cal Row/Bike
- 10 Prone Swimmers
- 20m Single arm Farmer Carry (Each arm)
- 5:00 Easy Walk & Breathe
Option 2: Warm Up (Checkmark)
General (0:00–13:00):
400m Run
Then 2 Rounds:
- 10 Sumo deadlift (light KB)
- 5 Hip down push up
- 10 Step-Through Lunges (5 each side) (Comments)
Specific (8:00–16:00):
Primer flow:
2 Rounds:
5 Sumo deadlift Shrug
5 Sumo deadlift high pull
5 DB Thrusters (light)
6 Alternating V-Up
4 Lateral Bar Burpee
Option 2: Crossfit Workout–Long Chipper (AMRAP – Rounds and Reps)
RXConditioning (20:00–40:00):
AMRAP 20:
20 Sumo Deadlift High Pull (75/55lb.)
24 Alternate V-Up
12 DB Thrusters (50/35)
12 Lateral Barbell Burpees
200m Run
Goal: 5–7 Rounds
Intermediate: 35/25 DBs, knee burpees
Baseline: Light DBs, step-back burpees
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 10 Cat-Cows
- :30 Seated Straddle Reach
- 15 Band Rows
