Monday, April 9

The WOD consists of some movements some of you have never done before so here's an explanation. The farmers walk is with a loaded barbell - only one arm at a time - use one third of your body weight. Of course, scaling is an option, but make it a challenge and don't worry so much about getting more rounds. Find the center of the bar and pick it up just like you would deadlift. (No, not like a deadlift in front of you, like a suitcase deadlift.) Use a bar with center knurling for a better experience. After you farmers walk on each side you are doing max strict pullups - no kipping! Once you have to come off the bar from the pullups you go right back to the farmers walk. Your score should be the number of rounds and total pullups added together. You can rest by hanging on the bar, but if your feet touch the ground the round is over.

Workout for Monday, April 9 Warmup Jump Rope 100 Singles 50 Double Unders 30 Squats 20 Superman

Strength Front Squat 5-5-5-5-5

WOD 10 Min AMRAP One Arm Farmer Walk (right) 50 m (1/3 body weight) One Arm Farmer Walk (right) 50 m (1/3 body weight) Max Unbroken Strict Pullups