Macro – Extended Conditioning Emphasis – Week 10 of 12

Micro – Running Emphasis – Week 2 of 4

WOD:

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

  • A – Review of Programming and Class Flow

  • B – Warm-up – 9 minute AMRAP:

    •  100m Run

    • 10 Scapula Pull-ups

    • 5 Squat-Stand-Squat-Stand

    • 5/side Single Leg Kettlebell Romanian Deadlift

  • C – Movement specific review/instruction – D-Ball Over the Shoulder

  • 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.

2a) 20:00 – 50:00 – 3 rounds AQAP:

800m Run

+

3 rounds of…

21 Air Squats

15 D-Ball Over the Shoulder 70/50

9 Knees-up

Scale as needed.

2b) 50:00 – 60:00 – 10 minute AMRAP for Quality:

10/side Single Arm Dumbbell Rows

10/side Single Arm Kettlebell Upright Rows

10/side Seated Banded Single Arm Pull-Down

Take your time with this and focus on quality of movement and activation. A little cash out lat/bicep accessory/pump work.

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