July 14, 2016

 

a) WARM UP:

3 rounds for quality:

  • 10 lunges
  • 10 Air squats
  • 10 Jumping lunges
  • 10 Jumping air squats
  • 10 arm circles
  • 20 sec handstand hold
b) SKILL: 10 min Pistol Work

5-8 reps per leg x 4 sets

  • Level 1 – negatives on box
  • Level 2 – banded across rack
  • Level 3 – Regular pistol – work on depth and speed and full foot on ground
  • Level 4 – Holding a med ball behind your back and tapping to the ground

 

c) Strongman Conditioning Session

A.

2x:

  • 25 m Yoke Carry

Rest 2-3 minutes.  **Work as heavy as possible without stopping in the 25m.

B.

2x:

Rest 2-3 minutes.  **Work as heavy as possible without stopping in the 25m.

C.

1x:

  • 200 m Foot Prowler Sprint (empty)  **no stopping! – get out of your head and KEEP MOVING!
d) RECOMMENDED MOBILITY:

  • roll and stretch quads & glutes

 

 

Posted in WOD