Daily WOD
 | Sat, Jul 18 |  |
| BBMXI WOD 3 | 260718 AT HOME WOD |
BBMXI WOD 3(Reps, Int, Sc) 6 Rounds of 1:00 work 2:00 rest, in teams of 3, each athlete completing the following: - 4 shuttle runs (25' down, 25' back = 1 rep) - AMRAP single arm DB thrusters (53/70) * 2:00 rest Open: - 4 shuttle runs - AMRAP single arm DB thrusters (35/53) Intended Stimulus: - Hard effort each minute of work. - You get 2:00 of rest, enjoy it. - It's heavy weight, alternate those arms before you think you need to in order to avoid muscle burnout. Workout Flow: - Each athlete will complete 1:00 of work while athletes B and C are resting. - Once athlete A completes his/her 1:00 of work, athlete B will immediately begin his/her 1:00 of work while athletes A and C are resting. - Once athlete B completes his/her 1:00 of work athlete C will immediately begin his/her 1:00 of work while athletes A and B rest. - This rotation will continue for 6 sets, totaling in 21:00 minute. Workout Standards: - Score will be total number of single arm KB thrusters completed by all three athletes combined. - For the shuttle runs, there must be three points of contact (both feet and one hand) on the ground behind the line at each end of the shuttle run. - A rep will be credited on the single arm KB thrusters after the athlete has reached full depth (hip crease below the top of the knee) and full extension of the knees, hips, shoulder and elbow overhead. - If athletes do not tag partner before beginning the next round or if athletes false start the run, a no rep will be given. |
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