WARMUP:
2-3 Sets
10 Dumbbell Push Press (5/5)
20 Air Squats
200m Run or 25 Jacks/Mountain Climbers
2-3 Sets
15 Banded Good Mornings Video *
30 Second Front Plank
*Use broomstick, band, or no equipment
WOD:
#hamandcheese
1 Mile Run (100 Alternating Odd-Object Step-ups )
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters Video
Burpees
Into…
1 Mile Run
*Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out
*For the couplet, lay out goes:
10 Goblet Dumbbell Thrusters
10 Burpees
9 Goblet Dumbbell Thursters
9 Burpees
8 Goblet Dumbbell Thrusters
8 Burpees
etc.
CASHOUT:
1-3 Giant Sets:
10 Single Legged Tempo Romanian Deadlifts (right) Video
10 Single Legged Tempo Romanian Deadlifts (left)
10 Sumo Stance Good Mornings Video
Rest as needed between sets.
MORE FUN:
The second workout for the Support Your Local Box Fundraiser has been announced. View the complete workout description and details here. To register, click here.
Feel free to do this WOD as a Prewod to today’s workout, an additional Cashout or on Sunday. We will be posting a Sunday Active Recovery WOD as well.
WOD:
#supportyourlocalbox2
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
