Warm up: 400 m run/row, pass thrus & windmills; 3 x 10 pvc ohs, 10 hollow rocks, 10 scorpians, 10 iron crosses, 10 ball slams, 10 push ups, 10 db push presses (light)
Skill Focus: Spend 10 min getting up close & personal with a foam roller/lacrosse ball. Hit glutes, hams, quads, back, shoulders, feet, wrist etc
Partner wod both will complete. . .(i.e. one does 50 ball slams while the other plank
holds then they switch, one does 40 wall balls while other does farmers carry then
switch etc)
Level 3
50 ball slams/plank hold 20#/14#
40 wall balls/farmers carry 70#+/50#+
30 t2b/wall sit
20 s2o/dead hang on pull up bar 115-135#/80-95#
10 front squat (same weight)/bar held in racked position
Penalty for every time you break. . . 5 ball slams, 4 walls balls, 3 t2b etc
Level 2
50 ball slams/plank hold 20#/14#
40 wall balls/farmers carry 70#+/50#+
30 t2b/wall sit
20 s2o/dead hang on pull up bar 115-135#/80-95#
10 front squat (same weight)/bar held in racked position
Level 1
50 ball slams/plank hold
40 wall balls/farmers carry
30 kte
20 s2o/dead hang hold
10 front squat (same weight)/bar held in racked position
For time
A big big big shout out to Taylar this weekend 8/23-8/25 as she competes in the Summer Crush Games. And to Nick who has been working just as hard right along side her.
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We love you Taylar!
You're going to CRUSH the competition--no pun intended. . .
