Tuesday, October 11th, 2022
General Warm-Up
3 rounds
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball good mornings
30 seconds calf raises
30 second butt kickers
30 seconds penguin jumps
30 seconds cardio of choice
30 seconds arm circles
30 seconds med ball good mornings
30 seconds calf raises
30 second butt kickers
30 seconds penguin jumps
Strength
5 rounds / 45 seconds work / 1 minute rest
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
sandbag bear hug
10 rounds / 30 seconds on / 30 seconds off
Single arm farmer hold (5 rounds per side)
WOD
Workout Format
AMRAP 20
Competitive
400m Run
15 Single KB Deadlifts (100 / 70)
100 Double Unders
15 Single KB Deadlifts (100 / 70)
100 Double Unders
Performance
400m Run
15 Single KB Deadlifts (70 / 50)
100 Double Unders or Double Singles (Count Misses)
15 Single KB Deadlifts (70 / 50)
100 Double Unders or Double Singles (Count Misses)
Lifestyle
250m Run
15 Single KB Deadlifts (50 / 35)
75 Single Unders
15 Single KB Deadlifts (50 / 35)
75 Single Unders