Sept 22, 2016

 

a) WARM UP:

2 rounds:

  • jog to end of gym and back
  • 10 squats
  • jog to end of gym and back
  • 10 pass thrus
  • jog to end of gym and back
  • 1o beat swings

 

b) GYMNASTICS SKILL WORK:

Part I – EMOM for 6 min:

  • odd – 5 small ring swings (hit perfect positions. Hold a towel between your feet.)
  • even – 5 lunge to HS (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)

Part II – EMOM for 5 mins — 25s on, 35s off:

Choose one to work on:

  • Level 1 – ring muscle ups (try and string 2+ together)
  • Level 2 – C2B
  • Level 3 – Pull ups
c) Strongman Conditioning Session:

2 Sets of:

Rest 1 min between sets

Followed by:

2 sets of:

  • 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (As Heavy As Possible that you can keep a fast pace. NO STOPPING.)
    immediately followed by…

    40m Single-Arm reverse Sled Drag with Right Hand

Rest 2-3 minutes

1x:

  • 400m Bearhug Sandbag Carry

 

d) Shoulder Performance Care:

 

e) RECOMMENDED MOBILITY:

 

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