WOD
 | Mon, Mar 30 2020 |  |
| 4RF-ME-Air Squat-Situp-TuckJump-ShoulderTaps | Run 3x800m | 6 RFT-DB Front Rack Step-Ups-DB Farmer Carry |
4RF-ME-Air Squat-Situp-TuckJump-ShoulderTaps
(Reps, Int)
4 rounds, 30 secs per station, of:
Air Squat
Sit-up
Tuck Jump
Shoulder Tap
Rest 30 secs
Perform this like 'Fight Gone Bad,' by rotating immediately to the next station every 30 secs.
The clock does not stop or reset between stations.
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Rx2 Scaling Options:
Tuck Jump => Stationary Jump (no tuck)
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3 Things:
- Pick a number for each movement, each round, and try to maintain.
- 30 secs of work will go by fast. Keep breaks very brief (1-2 secs at a time).
- That 30 sec rest is in there just to give you enough to attack the next round.
| DeAnna | 327 reps Rx | | | Paula | 72 highest count reps Int | | | Wesley | 416 Rx | | | Jennifer C | 375 Rx | | | Phebe | Unknown Int | |
|
Run 3x800m
(Time, Int)
Each for time:
Run: 3x 800 m
Rest 2 mins between efforts.
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Rx2 Scaling Options:
Run scale:
- 400m
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STUCK INSIDE?
Substitute 800m of running with AMRAP 4' burpees.
Different movement, same stimulus.
| Jessica K | 3:20, 3:23, 3:28 Rx | Row instead of run |
|
6 RFT-DB Front Rack Step-Ups-DB Farmer Carry
(Time, Int)
6 rounds for time of:
12 Dumbbell Front Rack Box Step-ups, pick load, 20 in
Dumbbell Farmers Carry, 100 m
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Rx2 Scaling Options:
-Steps ups on a shorter box.
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