Fun with some loaded carries today!
We will run over some technical aspects (there aren't many... Just lift & walk ;)) and allow some "playtime" to figure out how each lift will feel & how heavy to go...
This WOD WILL NOT be for time, but we would like you to move as quickly as you can from part to part & change the type of carry that you do each round to get a more well-rounded lifting experience...
WORKOUT:
100 Double Unders
THEN...
Perform ONE of the following with as close to the Rx'd load as you can switching movements every round...
1.) 50 foot Yoke walk with at least 2X Bodyweight for Guys & 1.5X for Ladies
2.) Farmers Carry with Handles... Bodyweight in each hand for Guys & 3/4BW for Ladies
3.) Axle Zercher Carry for 50 feet... Guys - BW+, Ladies - 3/4BW+
4.) Overhead Carry with Barbell... Guys - Weight should total 1.25XBW, Ladies - BW
THEN...
25 Kettlebell OR DB Bent Over Row (Guys - 53#+, Ladies - 35#+)
* 3 Total Rounds *
(25 minutes... We will probably get a little bogged down on the carries... Use this time to rest & some quick mobility if you want...)
POST HOW THINGS WENT TO COMMENTS :))
"Forging Elite Fitness In Midtown Omaha"
4 comments:
515# yoke
205# each hand farmer
200# zercher
53# OH walk
This was fun!
90# zercher (I think--Susie do you remember?)
210# total weight for Farmer
50# total weight for OH walk
30# DB Row
I am happy about the farmer's carry weight. I never thought I'd ever see 200s in anything!
335# yoke
165#/hand farmer
200# zercher
45# rows
93 consecutive double unders...so close
355# Yoke Walk for 100 ft
165# per hand Farmer Carry for 50 ft
160# Axle Zercher Carry for 50 ft
70# Overhead Carry with Dumbells for 100 ft (too easy...)
And I got ALL my double unders done! :)
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