AO: asylum-am
Q: Sawdust
PAX: P3, Double Wide, Cinco (Scott McGuire), Bunny, Rainbow, Grandslam, Farley, Pac-man, Flintstone (Carter Rivera), Backflow, Tecmo
FNGs: None
COUNT: 12
WARMUP: Stretching & a 400m run to show the path.
THE THANG:
Bottom Slice of Bread
Brenton WOD – (3 rounds)
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
– Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)
The Meat – 3 Rounds – Descending Rep Structure – 21/15/9
Exercises
– Burpee Block Jump Over. (lay block flat side down)
– Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
– Perform burpee on the other side, and jump over the block laterally.
– Reminder – Each time you jump over the block = 1 rep
– Thrusters
– Iron Mikes
– Right leg-left leg = 1 rep (the hard way)
– Hand Release Merkins
– Big Boi Sit-ups
– 400m run
Format
– 21-15-9 Style
– Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Top Slice of Bread
Brenton WOD – 3 rounds
– 30-yard bear crawl to the cone
– 30-yard standing broad jump back
Perform 3 burpees after every 3 broad jumps
MARY: N/A
ANNOUNCEMENTS: IPC 2024 – Week 4 is Friday
COT: Quote from Tim Tebow that is great for guiding young minds – “We can control a few things: our attitude, our effort, our focus, and how we go about treating [others].”
