WOD 11/03/2021
A2: Warm Up – 8 Minute AMRAP of:
100m Jog
10 Hollow Rocks
10 Supermans
10 Russian Twist (HBD)
100m Jog
10 Hollow Rocks
10 Supermans
10 Russian Twist (HBD)
…
B: Hip Extension (4 Sets of 10-15 Reps)
..
5 Minutes WU:
Good Mornings
Farmer Carry
Weighted Sit Up
Good Mornings
Farmer Carry
Weighted Sit Up
Build intensity as you progress through your warm up; Rest as needed + 60 Seconds before C2
..
C2: Metcon –
20 Minute AMRAP of:
10 Good Mornings (45/35#)
100m DB Farmer Carry (24/16KgX2)
10 Weighted Sit Ups (20/14#)
…
Level 1=
20 Minute AMRAP of:
10 Good Mornings (35/15#)
100m DB Farmer Carry (16/12KgX2)
10 Weighted Sit Ups (20/14#
…
Level 2=
20 Minute AMRAP of:
10 Good Mornings (15#/PVC)/
100m DB Farmer Carry (12/8KgX2)/
10 Sit Ups
20 Minute AMRAP of:
10 Good Mornings (45/35#)
100m DB Farmer Carry (24/16KgX2)
10 Weighted Sit Ups (20/14#)
…
Level 1=
20 Minute AMRAP of:
10 Good Mornings (35/15#)
100m DB Farmer Carry (16/12KgX2)
10 Weighted Sit Ups (20/14#
…
Level 2=
20 Minute AMRAP of:
10 Good Mornings (15#/PVC)/
100m DB Farmer Carry (12/8KgX2)/
10 Sit Ups
…
3 RFQ of:
:30 Seconds Press Ups
:30 Seconds Groiner
:30 Seconds Each Side Barbell Calf Smash
:30 Seconds Lacrosse Ball Forearm Smash
:30 Seconds Press Ups
:30 Seconds Groiner
:30 Seconds Each Side Barbell Calf Smash
:30 Seconds Lacrosse Ball Forearm Smash
