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:

75 Double-unders

15 Seated Dumbbell Strict Press 35/25

400m Run

25 Dumbbell Squat Cleans 35/25

35 Double-unders

25 Single Kettlebell Overhead Lunges 53/35

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