8.7.2021
Warm-up
[3:00-25:00]
AMRAP 2:00
Row for cals
+
AMRAP 4:00
5-10 Sit ups (OPEN 3-5 GHD sit ups)
10 Mountain Climber Lunges
15 Air Squats
+
AMRAP 8:00
With empty bar
5 Good mornings
5 Back Squat
10 lateral box step ups (5/leg)
5 Press
5 Front Squats
10 Box step Ups
5 RDL
10 Box Jumps w/ step down
10 Russian KBS
+
Deadlift Build: 3-5 sets x 3-5 reps
Metcon
[30:00-50:00]
Shimmy Shimmy Ya (Time)
Partner WOD For Time: (TIME CAP 22:00)
100 Cal Row
80 Med Ball Toss Sit-Ups
60 KBS 53/35#
40 Box Jump Overs 24/20''
20 Deadlifts 225/155#
Open/RX+:
100 Cal Row
80 GHD sit ups
60 KBS 70/53#
40 Box Jump Overs 30/24"
20 Deadlifts 275/185#
CC: Pacers/SUSTAIN
Time Domain: 17:00-21:00
Today's workout is partitioned between partners in any fashion that they want to do it to get the work done in the most efficient way possible.
Shimmy Shimmy Ya (BUILD) (Time)
Partner Workout For Time (CAP 22:00)
75 Cal Row
60 Abmat Sit-Ups
45 Russian KBS
30 Box Jumps (step-ups okay)
15 Deadlifts @ 60-70% of 1RM
Cool Down/Stretch
2min/2min Single Leg Forward Fold to Box
2min/2min Elevated Pigeon Stretch
2min Seated Straddle
Chaturanga (10sec) to UpDog (hold 30sec), to Down Dog (hold 30sec) x 3
