Thursday, Aug 18

“You’ll never do a whole lot, unless you’re brave enough to try.” - Dolly Parton

Today:

Rebuild option all day.

4:30 Strength Focus is now a standard WOD/ Rebuild class.

Warm-up

Two sets of:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

Strength

Every 1:30 for 18 mins, alternating between:

10 Kettlebell Front Squats, pick load @3111

8 L Tempo Single Arm Dumbbell Rows, pick load @2111

8 R Tempo Single Arm Dumbbell Rows, pick load

10 Box Jumps - tall; height of the box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly

WOD

5 rounds for time of:

6 Overhead Squats, pick load

12 Toes-to-bars

30 Double Unders

Athlete Instructions

Overhead Squats- choose a weight that will challenge you, but you should still be able to complete unbroken

Rebuild

3 rounds for quality of:

3 L/3 R Turkish Get-ups, pick load

Rest 45 secs

Waiter Carry, pick load, L 30 secs/R 30 secs

Rest 45 secs

10 Supine Ring Rows @2111

Rest 45 secs

L-Sit Hold, 1 min