Brenton Sandwhich IPC Week 3

Preamble:

Warm-O-Rama:

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: