Workout of the Day

12:00 AMRAP

-10 deadlifts (185/125)

-20/15 calorie bike

2:00 rest

12:00 AMRAP

-10 burpees over the erg

-20/15 calorie row

3 Rounds for time

-60 double unders

-max calorie bike in 2 min

-10 arch hollow rolls

If you don’t have double unders:

Option 1: single-single-double for 30 reps with the goal ofstringing these together as unbroken as possible

Option 2: if you don’t have single-single-double, then 120singles in round 1, 60 double wrist turns with no rope in round 2, and 30single-single-double in round 3

4 rounds for time:

-400m row

-21 KB Swings no more than 53/35 (American)

-12 Pull-ups

Scale pull ups to chin over bar hold, where 3s = 1 rep

Warm up 2 =

– wrist series

Then 2 Rounds

-6 slow D-ball deadlifts

-2 wall walks

WOD 2:

3 sets for quality:

-45 seconds D-ball hold

-1 min Handstand Walk / Hold

-1 min Rest

Scaling Options:

Handstand hold against wall / Wall walks

Week 2 Sled

7 Rounds

-30s sled push

-60s backwards sled walk

Record  your heaviest weights for each and note the surface you used. Try to work as many rounds as possible as the heaviest weight you can move well.

Rest at least 90s between efforts. Take more if you need it.  The initial rounds can be fast and light, where you attempt to cover as much distance as possible

You will likely need different weights for forward and backward

Increase weight each round as able.

With heavier loads,  you want a weight that you can move continuously on the surface you are using.. so no recommended weights are provided. The heaviest weights should slow you down significantly, but still allow you to move.

Increase weight each round. But on backwards sled go from toe to heel. If you find yourself shuffling, then the backward weight is too heavy.