Warm Up

E: Farmers vs. Lumberjacks

T: Dumpster Run

Lunge and Reach x 6 (in place)

Wall hip stretch (can use a box or a bench as well) x:30 each side

Leg cradle + lateral lunge x 4

100m Run

Squat + toe grab x5

3 Burpees

Blacktop and back Run

 

Skill

E: Plank Wars/Wheelbarrow Relays  

T: Review proper wall ball form (Review air squats, then add the med ball)

 

Workout

E: AMRAP (Coach will determine length depending on class size)

Each team of 4 will need 3 evenly spaced cones and 1 kettlebell. One team member starts with a KB/DB, the other 3 are each positioned at a cone in Plank Position. The person with the KB/DB performs 5 deadlifts and then carries it to the next cone. Once the KB/DB is placed on the ground, the person holding the plank position stands up, they switch places. The new person now does 5 deadlifts and walks the KB/DB to the next cone. When the KB/DB gets back to the first person, ALL FOUR team members complete one hill run (OR 100m if the hill is wet) OR 5 air squats (if it’s raining)

T: Partner “Death By” of

Wall Ball

Sit ups

**Increase each movement by 1 rep each minute until you and your partner can no longer complete the work in that time frame.

**When finished, rest the next minute, then perform 5 burpees on the minute until everyone is done.  

 

POST WOD:

Plank/Hollow Hold Challenges

 

Game

Open Gym

Megan Kestel

Written by: Megan Kestel

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