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“Sundae Fundae”
AMRAP5
30 Double Unders
20 Jumping Lunges
10 Pull-Ups
Rest 5 minutes
AMRAP4
30 Double Unders
20 Jumping Lunges
10 Pull-Ups
Rest 4 minutes
AMRAP3
30 Double Unders
20 Jumping Lunges
10 Pull-Ups
General Warm Up
2 Rounds
:30 Single Unders
:30 Right Leg Hops
:30 Left Leg Hops
:30 Samson Stretch Right
:30 Samson Stretch Left
:30 Dumbbell Hold or Deadhang
Movement Specific Warm Up
Double Unders
:15 Singles
:15 Double Unders
Jumping Lunges
:30 Lunges
:30 Jumping Lunges
Pull-Ups
10 Scap Pull-Ups or Dumbbell Row Scap Pulls
10 Ring Row or Light Dumbbell Row
5 Workout Style Pull-Ups
WOD Modifications
Double Unders: Singles, Double Taps, Line Hops, Jumping Jacks
Jumping Lunges: Lunges, Single Leg Hip Thrust
Pull Up: Ring Row, DB Row
Question of the Day
Which will it be? Cookies and Cream or Cookie Dough?
Box Brief
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Tabata Time
Rest Day
Cookie Dough
✔️✔️
Sundae Fundae
3+5/2+25/1+58 (2 pu short of 2 rounds) Rx
Lunges – ouch. Legs were dead
QOD: cookies n cream
Sundae Fundae
Single unders
Front lunge with 20# db
Ring Rows
Tabata ✔️
QOD: Cookie Dough
Liza & Stack’s challenge today:
10k bike
Every 1,000m 10 pushups (banded)
Staying apart, moving together 👊
Rest. Day but doing interval running training, 1.5 run/walk.
Sundae fundae
Singles
Lunges
Rows with plate 35#
1 mile run/tabata
10 Rounds
400m Bike
10 DB Press
Active rest day
7.4mile hike