Aug 11, 2016

 

a) WARM UP:

Between posts:

2 rounds:

  • burpee broad jump there
  • 5 squats
  • jog back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back
b) GYMNASTICS WORK:

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

  • 5x Hollow Hold
    (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20s rest)
  • 5x Headstand Hold
    (Level 1: 20s on, Rest 40s; Level 2: 30s on, Rest 30s; Level 3: 40s on, 20 rest)
  • 3x Max Effort Push Ups, rest 1 min between sets
c) STRONGMAN CONDITIONING SESSION:

2 Sets of:
Landmine Rows x 6 reps each arm (https://www.youtube.com/watch?v=zUXBk1LMGsM) – as heavy as proper form allows
Rest 1 min between sets

then,

3 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

then,

1x:
400m Bear
Hug Sandbag Carry

Recommended Mobility:
Roll your Quads
Barbell Roll Adductors
T-Spine Roll with Peanut
Glute Strip with Ball
Posted in WOD