Macro – Extended Conditioning Emphasis – Week 5 of 12

Micro – Carry Emphasis – Week 1 of 4

WOD:

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

  • A – Review of Programming and Class Flow

  • B – Warm-up – 7 minute AMRAP:

    • 10 Banded Face Pulls

    • 10 Russian Kettlebell Swings

    • 10 Jumping Air Squats

    • 200m Run

  • C – Movement specific review/instruction – Wall Ball

  • 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 – “Whitten” – 5 rounds AQAP:

22 Kettlebell Swings 70/53

22 Box Jumps 24/20

400m Run

22 Burpees

22 Wall Balls 20/14

Scale as needed.

Throwing it back. Yes it’s a long workout, yes it’s a tough workout, and yes, you GET TO DO IT.

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