Saturday August 21st

21.08.21

WORKOUT GOALS

1.) Complete the 200m run in 1:00 or less each round.
2.) Use a weight on the farmer carry that you may not have to drop the DB’s.
3.) Finish the workout between 12:00-18:00.
4.) Try to fast walk or jog during the farmer carry

RX – Partner WOD

10 Rounds For Time:
200m Run
50m DB Farmer Carry (50/35#)

LEVEL 2 – Partner WOD

10 Rounds For Time:
200m Run
50m DB Farmer Carry (40/25#)

LEVEL 1 – Partner WOD

10 Rounds For Time:
200m Run
50m DB Farmer Carry (30/15#)

SKILL WORK

Accumulate:
1:30 Top of Static Ring Dip
Hold
1:30 Bottom of Static Rind Dip

STRETCHING

Athlete’s Choice

WHITEBOARD BRIEF

Target Time | 10:00-15:00
• Don’t look past today’s workout because it looks “easy”. Most of the time it’s the seemingly “easy” workouts that turn out to be the most challenging. Today also gives us a nice break from the range of motion and volume programmed the rest of the week.
• To stay within today’s time domain, look to scale the run distance or the load of the DB farmer carry.
• Each run should take no longer than 1:00 and you should not have to drop the DB’s.
• Athletes that will have no problem completing the farmer carry unbroken each round should consider making that part of the workout a little more challenging. We will have options for these athletes to do so.
• We will leave a little time at the end of class to play around on the rings and work on some static positions.