Aug 18, 2016

 

a) WARM UP:

Rear Delt Warm Up – set up benches at an angle

Two sets of:

  • Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees)
  • Incline Y Raises x 10 reps @ 2121 (face down, raising straight arms at 45 degrees)
  • Incline I Raises x 10 reps (face down, raising straight arms in front)

Finish with 10 leg swings – front/back & side/side

 

b) Strongman Conditioning Session

  • Start with 400m Bearhug sandbag carry.  With every drop, pick it up, and perform 6 bearhug squats.

3x:

  • 25 m Yoke Carry (perform for max load, no stopping)

Rest 2 minutes between carries.
4x:

  • Hand over hand Rope Pulls (goal is max load…you’re only allowed one stop in the end – chest down, pull elbow to groin)

Rest 2-3 minutes
Finish with:

  • 150 Meter Prowler SPRINT (no stopping, embrace the grind, move FAST)

 

c) RECOMMENDED MOBILITY:

  • Hips – couch stretch and roll
  • Pecs/Shoulders/T spine – roll

 

Posted in WOD