Saturday
04. 11.20 “At Home” WOD "Ham & Cheese" 1 Mile Run Into... 10-9-8-7-6-5-4-3-2-1: Goblet DB Thrusters Burpees Into... 1 Mile Run **no equipment - odd object in place of DB STIMULUS •We have a simple couplet sandwiched between a 1 mile run buy in and cash out •Complete a 1 mile run, then the full reps of the couplet, then another 1 mile run to finish things out •For the couplet, lay out goes: * 10 Goblet Dumbbell Thrusters * 10 Burpees * 9 Goblet Dumbbell Thursters * 9 Burpees * 8 Goblet Dumbbell Thrusters * 8 Burpees * etc. •Standard burpees with chest to the ground and full extension of the hips with the jump at the top •This can be a long grind of a workout, we expect this workout to take 25-35 Minutes •The cash-out run following the couplet rounds gives you the opportunity to keep moving forward after 'going big' •Going bigger that you're accustomed to every once is a while can help reset your expectations of a certain movement and push your fitness and mentality forward •Your score is total time WARM-UP 2-3 Sets 10 DB Push Press (5/5) 20 Air Squats 200m Run 2-3 Sets 15 Banded Good Mornings 30 Second Front Plank *Use broomstick, band, or no equipment
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