Conditioning
21-15-9 Reps of:
DB Thrusters 50/35#’s
GI Janes
—Rest 3 minutes then:
400m DB Farmers Carry 50/35#’s For Time or 150 steps in place w/ high knees.
WOD Notes: If you are stepping in place, please try to bring knee up to 90 degree angle each step. Goal is sub 10.
No Pull-up Bar Version: 21-15-9 Reps of:
DB Thrusters 50/35#’s
1 Burpee (jump) + 2 Towel Rows
—Rest 3 minutes then:
400m DB Farmers Carry 50/35#’s For Time or 150 steps in place w/ high knees.
WOD Notes: Same notes apply as above WOD. If you don’t have a pull-up bar, you will anchor a towel/blanket through a door and do 1 burpee (w/ a jump) + 2 Towel Rows = 1 rep. Please try to make the rows difficult & be safe with the set-up.
1 DB Version
42 DB Thrusters 50/35# (21R+21L)
21 GI Janes
30 DB Thrusters 50/35# (15R+15L)
15 GI Janes
18 DB Thrusters 50/35# (9R+9L)
9 GI Janes
—Rest 3 minutes then:
400m DB Farmers Carry 50/35 For Time or 150 Steps in place w/ high knees
WOD Notes: Same notes apply. This version will most likely take the longest since it’s double the reps on the thrusters but the weight is lighter.