F3 Greenwood

Brenton Sandwich – IPC 2024 – Week 3

You are now “Halfway There” with IPC 2024. Congratulations. But, that doesn’t mean it is going to get easier. So, this week we present to you on a silver platter, the Brenton Sandwich. The bread of the sandwich is another RED WOD that is one of our favorite ones to do on our weekly REDFriday bootcamps. The Brenton WOD (slightly modified) is dedicated to Field Training Officer Timothy Quinn Brenton of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Submit your score at https://f3greenwood.org/ipc-submit-score. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but in order to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Saturday following the release of the workout.

Once again, modifications will be provided so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Brenton Sandwich

Format

  • Complete the workout for time

Equipment

  • Cones or markers set 30 yards apart from each other
  • Coupon is needed for this workout

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.
Record your total time in HH:MM:SS format.

Modifications

Thrusters

  • Goblet squats, Air squats, other squat variation

Burpees

  • Flying Squirrels, Merkins

Hand Release Merkins

  • Merkins

Bonnie Blairs

  • Standing Lunges

Big Boi Sit-Ups

  • Little Baby Crunches or other abdominal exercise