paleofitbox

16536 SE 362nd dr
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...push your limits every day.
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HAPPY 40th BIRTHDAY WOD, JULY 8th

Warm-Up
(6 MIN):
200m Run or Row
10 Toe Touches
10 PVC Pass Throughs
10 PVC Windmills
10 Iron Cross
10 Scorpions
10 Thread the Needle (5 – Right / 5 – Left)
10 Forward or Reverse Lunges
20 DU or Singles
Strength Work
(20 MIN):
SHOULDER WARM-UP / STRICT PRESS
2 Rounds:
15 Banded Pull Aparts
20 Seesaw DB Shoulder Press (light weight) https://www.youtube.com/watch?time_continue=4&v=FC1dlMDsk0E&feature=emb_title
**The difference between a seesaw press and alternating press is that with the seesaw press both DB keep moving and with the alternating press one waits for the other before moving. Your objective is to mimic a real seesaw which is one side up while the other goes down with constant movement.
THEN:
20 Reps Empty Barbell Strict Press (2s Down, Fast Up)STRICT PRESS
3 Sets x 10 Reps @ a Light Weight (55-65%)
***Complete 5 RKB Swings and 5 Squats after each set

~~BE SURE TO SET UP FOR THE WOD AND USE THE RESTROOM BEFORE THE CLOCK RUNS OUT

WOD
200708
ROBERT’S BIG 40
For Time:
7 Burpees (Starting with 7 Burpees, Every Minute On The Minute)
40 Forward or Reverse Lunges, #44/26
(8)0 Singles
40 Russian KB Swings, #44/26
19 Goblet Squats, #44/26
Buy Out:
(80)0m Run
(20 MIN TIME CAP)
***The WOD starts with 7 Burpees, and EMOM athletes will need to stop and complete 7 Burpees

Rx+:
*KB: #53/35
*Goblet Forward or Reverse Lunges
*Double-Unders
WOD DETAILS
*Happy 40th Birthday Robert!!!!
*This BIRTHDAY WOD is a sprint, while maintaining good form and technique
*The WOD starts with 7 Burpees. Athletes will continue working through the WOD. Every Minute On The Minute, athletes must complete 7 Burpees and then pick up where they left off.
*Once athletes complete the 19 Goblet Squats, they will finish with an 800m run. No more burpees.
Movement Variations:
*Burpees
~~Up Downs or Off of a box
*Lunges
~~Plate or Box Step-ups
*Singles
~~Jumping Jacks
*Goblet Squats
~~Body Weight Squats or KB Deadlift
*800m Run
~~1000m Row, 1000m Ski Erg, or 80 Down + Backs
Extra
3 Rounds of…
15 Right Plank Pulls with 1s Pause in Contraction
15 Left Plank Pulls with 1s Pause in Contraction
30 Bicycle Crunches
youtube.com/watch?v=rNFD7RPyyMU&list=PLUm64T6pR_3UGcplYRtMX8MGGaGK3FYWg&index=56
youtube.com/watch?v=_vWNnODwF5w&list=PLUm64T6pR_3UGcplYRtMX8MGGaGK3FYWg&index=74