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 3Warm-O-Rama:
NoneThe 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