Brenton Sandwhich IPC Week 3

AO: Academy

When: 2024-09-24

QIC: Tank

PAX (7): HotSauce, lumbergh, MillerTime, No-See-Um, Special K, Sweep3r

Preamble:

IPC Week 3

Warm-O-Rama:

None

The Thang:

The Thang

Bottom Slice of Bread

Brenton WOD – (3 rounds)

  • 30-yard bear crawl to the cone
  • 30-yard standing broad jump back
  • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

The Meat – 3 Rounds – Descending Rep Structure – 21/15/9

Exercises

  • Burpee Block Jump Over. (lay block flat side down)
    • Start on one side of the block, do a burpee, and jump over the block laterally. That’s 1 rep.
    • Perform burpee on the other side, and jump over the block laterally.
    • Reminder – Each time you jump over the block = 1 rep
  • Thrusters
  • Bonnie Blairs
    • Right leg-left leg = 1 rep (the hard way)
  • Hand Release Merkins
  • Big Boi Sit-ups
  • 400m run

Format

  • 21-15-9 Style
  • Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.

Top Slice of Bread

Brenton WOD – 3 rounds

  • 30-yard bear crawl to the cone
  • 30-yard standing broad jump back
  • Perform 3 burpees after every 3 broad jumps (note: the further you broad jump the better. If you are a yard short at the end and have to do burpees, tough luck)

Workout ends after you cross the line after completing the last portion of Brenton

COT:

Prayers for Lumbergh travels, and No-see-um’s M. Also praise to get through that workout

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