July 21, 2016

 

a) WARM UP:

everything done from one end of the gym to the other…..

  • bear crawl
  • overhead carry – single arm – heavy (switch arms) – do this twice
  • farmer carry – single arm – plate / pinch style (35/15) – do this twice
  • bear crawl back

 

b) SKILL WORK:

Chipper Style. Work through each exercise before moving onto the next:

  • 5x Hollow Hold (Level 1: 20 on, Rest 40; Level 2 30 on, Rest 30; Level 3 40 on, 20 rest)
  • 5x Headstand Hold (Level 1: 20 on, Rest 40; Level 2 30 on, Rest 30; Level 3 40 on, 20 rest)
  • 3x ME T2B, rest 1 min between sets

 

c) STRONGMAN WOD:

2 Sets of:

Rest 1 min between sets

  • Sandbag Squat (bear hug hold) x 8-10 reps (or D-ball) – as heavy as possible

Rest 1 min between sets

Rest 5 mins, then,

2 sets of:

  • 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (140/90)

immediately followed by…

  • 40m Single-Arm reverse Sled Drag with Right Hand

Rest 2-3 minutes

 

d) RECOMMENDED MOBILITY:

  • lats / T spine – roll
  • quads/calves/shins – roll

 

Posted in WOD