Wednesday, July 30
“Most people give up just when they are about to achieve success. They quit on the one-yard line. They give up at the last minute of the game, one foot from a winning touchdown.”
—H. Ross Perot
Warm-up
Not for time:
2 minutes of jogging, biking or rowing
10 m high knees
10 m butt kicks
30 seconds of jumping jacks or jump rope
10 m of walking lunges
10 sit-ups
90 seconds of jogging, biking or rowing
10 m high knees
10 m butt kicks
30 seconds of jumping jacks or jump rope
10 m of walking lunges
10 sit-ups
1 minute of jogging, biking or rowing
Strength/Skill (Superset)
Landmine Twist 12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
8-12 reps
Movement Demos
Hang Squat Clean 8-8-8-8
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD
5 rounds for max reps of:
12 L/12 R Weighted Reverse Lunges, pick load
max rep Jump Ropes, 1 min
Farmer Carry, pick load, 100 m
max rep Shuttle Runs, 10 m, 1 min
25 AbMat Sit-ups
Athlete Instructions
This workout should be completed not for time. Athletes are only counting jump rope and shuttle run reps.
1 minute of 10 m shuttle run- 180 m or more per minute
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Kneeling Lay Back
Hold 1-2 minutes.