*Conditioning: 1 Mile Ruck Run
RX: (93/63) Sandbag
FW: (63/25) Sandbag
LF: 2k Row with weight vest on (and keep it on until end of wod)
*Note your run time on the board. We will have clock set for two, 18 min rounds. At the 18 min mark, you will start the wod below
“Timing Belt”
4RFT- 18 min Cap
9 Cluster (155/105)
6 Strict Pull-Up
3 Squat Snatch (155/105)
100m Run
FrameWork: RWAN (should be moderate to heavy); sub kipping pu or banded (use a band you can’t do all 6 unbroken with)
LeanFit: 4RFT with a weight vest (you can’t take it off after rowing and put it back on)
- 9 Burpee
- 12/9 Cal Bike or Ski
- 12 Medball Squat Cleans
- 100m Row
Coaches Notes: You’ll have to do some math today for the scores. I only want one score on the board today so people don’t compare times on one or the other parts but instead give their all on both. Leave the mile time up and if they complete the wod total the time up and that is the score for today. If you finish run but cap the second part, add run time plus 18 min and the +reps remaining like normal. Stimulus for this workout is to be loaded and manage your heartrate in a monostructural movement during the run plus figuring out how to run with the bag and not blow your back up before the workout…. Thennnnn to recover rather quickly and go to a heavier weight technical barbell movement. Push the bubble a bit today on the weights if scaling, but safety and form are always first priority.
