WOD
“Don’t Look Down”
AMRAP 7
100 Meter Farmer’s Carry
5 Dumbbell Hang Clean and Jerks per side
Rest 3 Min
AMRAP 7
4 Flights of Stairs with Dumbbell
10 Push Ups
WOD Guidance & Goals:
With a dumbbell or kettelbell by your side run, jog, shuffle or walk 50 meters out, switch hands and come back 50 meters. When you get back do 5 hang clean and jerks on one side then 5 on the other. Continue the couplet for 7 minutes. Target 5+ rounds. Push your pace knowing you have a 3 minute rest build into the workout. The second 7 minute interval, carry your db or kb any way you’d like for 4 flights of stairs then do 10 push ups (knee push ups or elevate your hands as scaling options). No stairs, do the same 50m out and back as the first AMRAP 7. Target 5+ rounds. Cash Out is tabata (8 rounds of :20 work/:10 rest) handstand hold (kick up or wall walk up). Plank hold as a scaling option.
httpv://www.youtube.com/watch?v=HtziNWZ1p8Y
Post Rounds + Reps to Comments.
GENERAL WARM UP
ROUND 1
20 Jumping Jacks
10 Air Squats
20 High Knees
10 Good Mornings
20 Butt Kickers
10 Alternating Lunges
20 Lateral Hops
10 Push Ups
20 Mountain Climbers
10 Sit Ups
Arm + Leg Swings
Touchdowns + Fig 4s
ROUND 2
10 DB Good Mornings
10 DB Deadlifts
10 DB Squats
10 DB Press
10 DB Sit Up
Roll Back to Vs
Windshield Wipers
ROUND 3
Run 30 sec out/back (or 4 flights of stairs)
10 Side Shuffles Left
10 Side Shiffles Right
10 Karaoke Left
10 Karaoke Right
10 Skips
10 Skater Hops
Spidermen
Calf Pedals
3+60 treadmill 5.0 incline 25#, 4+.8 35# `15 step ups
5+50 25#
4+10 25# step ups, pushups like a 🐍
4 + 100 (with #44 kb for farmers carry and 25# cl+j)
4+ 15 (with 25# for step ups)
3+100 (35# db on treadmill w/incline of 5)
5+15 (15 stepups to coffee table @35#)
3+70% 2X60#DB Farmer’s Carry, 50#DB Hang C&J
3+70% 60#DB Stairs
3+ 100m and 4 DB HCJ, 53# farmer carry, 35# HCJ
4+2 flights (2 35# db)
3+90m (135#/70 and 50 kb for farmers)
6 (12 step ups to 20” with 70 kb)
4 (double 35# farmers carry/95# barbell)
4+4 flights+1 push up (single 35#)
4+100 30# – I did 6 c&j for first 3 rounds – dummy
5
4+106- 25#
5- 25#
Unbroken pushups was a pr for me
5 25#
4. 25#
5 w/ 2 45’s
6 w/ 1 45
went rogue using wod as a base
31:12
5RFT
400m run
5 db CJ e/s 20#
10 SL DL e/s 35#
50 mtn climbers
5 HRPU
100m farmers carry 2/20#
LOVE THE ADDITION OF THE WARMUP!!!!!!
5 #35 KB /100ish meters (probably shorter)
5 #35 KB (deck stairs) /combo of hand release and regular push-ups (wrist is sore)
First part: 4 rounds plus a ‘run’
Second part: 3 rounds plus the stairs
35# DB – my ‘lil friend
6 Tabata WWs for cash out
4+ 101 (2- 20# DB)
4+ 1.5 flights (20# DB/Knee PU)
5+50m 30#
6+21 30# 15 step ups (both feet up and down) to the curb, 4 rds kpu
Handstand tabata like whoa
5 (50#)
6 (50#)
30 min peloton
5 sets:
5 dB c&j per side – 30#
10 pushups
tabata HS
Used 2-50# DB for 100 meters
1-50# for DB C&J
3 rds plus ??? 50%
Did 100M walk again. 2-50#DB
Finished 4 rds
Forearms smoked.
Both Rounds with Farmer Carries
Newt- 6+100 / 7 – 45#
Somerby – 5+105 / 5+108 8#
4+ with two 30# dB
4+ with one 35# kB
4+100m 20# best and 30# dB
3+2 flights 30# and knees no vest
Tabata hs
5+100m @ 35# KB for Farmers Carry, 20# DB for HCJ
4+4 flights of stairs @ 35#KB
Tabata Handstand – came down early on 3 or 4 of them
w/vest & 50# db
3+100
3+2 flights
Mod
4+19 – 25#
4+10 -15 step ups