Saturday March 26th
22.03.26
INTENDED STIMULUS
Finish at least 6+ rounds.
Finish the front squats in 1 or 2 sets.
Be able to complete the carries unbroken
RX
Partner WOD
AMRAP 20:
200-m run
100-m DB farmers carry (50/35 lb)
20 DB front squats (50/35 lb)
-You go, I go for each movement
LEVEL 2
Partner WOD
AMRAP 20:
200-m run
100-m DB farmers carry (40/25 lb)
20 DB front squats (40/25 lb)
-You go, I go for each movement
LEVEL 1
Partner WOD
AMRAP 15:
200-m run
100-m DB farmers carry (30/20 lb)
20 DB front squats (30/20 lb)
-You go, I go for each movement
SKILL WORK
Pre-workout:
3 sets:
12 DB deadlift
9 DB hang power cleans
6 DB shoulder-to-overhead
– Rest 1:00 between sets.
– The goal is unbroken sets.
– Increase load on as many sets as possible.
STRETCHING
2 sets:
1:00 standing leg swings (across body)
1:00 sit and reach
WHITE BOARD BRIEF
Target | 4+ rounds
Closing out the week we have a moderate duration partner triplet that should keep athletes moving from start to finish.
The runs and carries should be relatively quick with little rest across them. And while the squats may force brief rest breaks, they should be quick and over with in around 1:00-1:30 for most of the workout.
The run can be an opportunity for recovery today, but we don’t want it to take too long. Keep this part of the workout to under 1:30 as well.
To keep moving with the dumbbells, we’ll review a few technique options for holding and carrying them that you can switch up throughout the workout to avoid having to take more rest than you need.
Before the workout, we’ll run through a brief complex of DB work to build some strength and skill. This is a fun opportunity to quickly “go heavy” today before the workout.
