Thursday 180823

I. General Warm-up

400m Jog

Take warm-up reps at each implement

 

II. Workout Of The Day

AMRAP 25 W/ a Partner:

200m Sled Drag/400m Double Farmers Carry @70/53; 53/35; 35/26

8 Climbs Over Wall each (only 1 person at a time)/or 8 Burpee Box Jump Overs each (only 1 person at a time)

8 Partner Tire Flips

 

Sled Weights

Rx: 2x 45+25/1x45+25

Scale 1: 1x45+25/1x45

Scale 2: 1x45/1x25

 

Farmers Weights

Rx: 70/53

Scale 1: 53/35

Scale 2: 35/26

 

*200m Sled/Farmer- alternate movements as needed

*8 climbs over wall per person, but only 1 can work at a time. If partners cannot go over wall scale to burpee box jump overs

*8 Total tire flips, 1 tire flip is flip, jump/step in to tire, then jump/step out, then flip the other way.

 

PERCEIVED INTENSITY – 8.5/10

 

INTENDED STIMULUS

Fun partner odd object workout today! This might get a bit nasty, so wear your outside gear and be ready to get after it. Sled pulls and farmers carries for some horizontal movement, getting up and over the wall and then finishing each round with some tire flips. Have fun with this and get after it.

 

III. Accessory, Recovery, Community

Walk 200m

 

IV. Supplemental Work

Thursday:

3 sets not for time

A1. 6-8 SL KB Deadlift /leg w/ Tempo 20X1: 2 seconds down, 0 second pause at the bottom, up fast, then 1 second pause at the top.

Rest 1:00

A2. 6-8 Double KB Bent Over Row w/ Tempo 21X1: 2 seconds down, 1 second pause at the bottom, up fast, then 1 second pause at the top.

Rest 1:00

Crossfit Enhance