- RoadieFit
201106
Warmup
3 Rounds Not For Time
50 Jumping Jacks
10 Windmills per leg
10 Air Squats
10 Frankenstein's per leg
Garage(RX)
2 Rounds For Time (Heavy)
400m Weight Plate Run
10 Plate Raises (waist to eye level hands 10 and 2)
20 Walking OH Squat with Plate
Minimal
2 Rounds For Time (Heavy)
400m Backpack Run
10 Backpack (waist to eye level hands 10 and 2)
20 Walking OH Squat with Backpack
30 Lateral Hops Over Backpack
Description
At 3…2…1…Go! You will start on your first weighted 400m run. Then, 10 plate raises, 20 plated, walking OH squats. Finally, you will perform 30 lateral hops over the plate.
Weight
The weight for this workout should be as heavy as you can safely perform. Remember that we're going OH so stay safe.
Stimulus
The intended stimulus for this workout is a knuckle dragging party that’s gonna test your overhead mobility, lungs, and heart. Take as few breaks as possible but know sandbagging(cuz it's a plate/backpack workout, get it?)
Do work.
Let's Get It!!!