The Foundation of Fitness

Big Dennis

Nutrition and Metabolic Conditioning are at the base of the fitness pyramid. By neglecting these you are neglecting your fitness potential. It doesn’t matter how strong or gym-nasty you are without that base. Build that strong foundation and reap the fitness benefits.

Warm-up
Partner Up!
Run 400m w/ Sandbag – switch as needed

P1: 10 Sandbag Front Rack Lunges
P2: PVC Passthroughs
Switch
P1: 5 Sandbag Bear Complex
P2: PVC Overhead Squats

 

Skill
Rope Climb
Cargo Climb

WOD
800m Run
30 Power Snatches (95,65)
400m Sandbag Run (4/3)
10 Rope Climbs
400m Sandbag Run
30 Overhead Squats
800m Run

Level 3- 5 Rope Climbs
Level 2- 3 Rope Climbs, 6 10ft climbs
Level 1- 6 10 ft climbs

Extra Work
10 Minutes to Work up to a Heavy 10 rep Overhead Squat
10 Minutes to Work up to a Heavy 10 rep Back Squat

10 Comments

  • Joel Carpenter

    12/06/2017 @ 9:29 pm

    WOD: 27:37 (1.5 mile bike sub for 800m run, 65# barbell, 500m row sub for sandbag run, 6 rope climbs, 2 cargo net climbs)

  • Thomas C Patterson Jr

    12/06/2017 @ 8:58 pm

    28:18
    assault bike 1.5 / 1 / 1
    800m run
    75# bar
    15 OHS

  • Jen Merinder

    12/06/2017 @ 3:17 pm

    19:30 RX

  • Ryan Gould

    12/06/2017 @ 2:55 am

    WOD: 25:28 at 75#

  • Jason Barrow

    12/06/2017 @ 2:18 am

    WOD: 22:09 Rx

    Ugh oh Ben and Flannery, Saturday and now today. I’m feeling these long running wods.

  • Trevor

    12/06/2017 @ 1:21 am

    24:17 Rx air runner
    400m weight vest runs on the air runner
    6 vested rope climbs

  • Brian Campbell

    12/05/2017 @ 5:33 pm

    20:24 Rx

  • JT

    12/05/2017 @ 4:46 pm

    24:04 @ 75#

  • Sean Flannery

    12/05/2017 @ 2:55 pm

    WOD: 25:22 Rx w/50#medball
    Extra: OHS-155×10, BS-265×10

  • Ben

    12/05/2017 @ 1:28 pm

    22:18 Rx

Comments are closed.

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