"UFO" Interval WOD | Lunges + Sandbag Run + Max Calorie Row

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Издатель
0:00 - Intro
0:08 - Warm Up
1:22 - Mobility
1:54 - "UFO"
3:24 - Home Gym
4:01 - Body Armor

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.” –Dr. Seuss

People aren’t thinking about you. What people are thinking about – is what you’re thinking about them.

We’ve all been in this rabbit hole… moving about our day wondering what others think of us. In an effort to please everyone, to “look right” in their eyes. Again, we’ve all been there.

Taken from a children’s book, this quote is anything but childish. In a world where we can be consumed with the thoughts of another’s thoughts… we can realize that there’s only one opinion that matters. With every other one being – background noise.

WARM-UP
6 Minutes For Quality
250 Meter Row
20 Bodyweight Reverse Lunges (10 Each Side)
100 Meter Single Arm Farmers Carry (50 Meters Each)

MOBILITY
Couch Stretch: 1:30 Each Side

“UFO”
AMRAP 5:
200′ Walking Lunge
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Wreck Bag Run (50/35)
Max Calorie Row in Time Remaining

HOME GYM
AMRAP 5:
200′ Walking Lunge
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
100′ Single Front Rack Dumbbell Walking Lunge (50/35)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:
50′ Double Dumbbell Front Rack Walking Lunge (50’s/35’s)
200 Meter Single Dumbbell Farmers Carry (50/35)
Max 10-Meter Shuttle Runs In Time Remaining

Body Armor
3 Giant Sets:
8 Tempo Barbell Good Mornings (5 Second Eccentric)
12 Supinated Grip Ring Row
24 Banded Pull Aparts

Rest as Needed Between Sets
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