Macro – Extended Conditioning Emphasis – Week 8 of 12

Micro – Carry Emphasis – Week 4 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

  • A – Review of Programming and Class Flow

  • B – Warm-up – 7-8 minute AMRAP:

    • 50 Single-unders

    • 5/side Windmill

    • 100m Run

    • 10 Alternating Lunges

  • C – Movement specific review/instruction – Dumbbell Squat Clean

  • D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2) 20:00 – 60:00 – 3 rounds AQAP:

150 Single-unders

15 Seated Dumbbell Strict Press

400m Run

25 Dumbbell Hang Squat Cleans

100 Single-unders

25 Single Kettlebell Overhead Lunges

200m Run

Scale as needed. For the Lunges just a single Kettlebell Overhead, alternate legs each rep, alternate the Overhead as fit, or don’t alternate it at all if that’s most efficient.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE