Sept 29, 2016

 

a) WARM UP:

  • High knees to the end of the gym
  • 10 air squats
  • 10 side plank hip raises
  • Butt kickers back to whiteboard
  • 20 jumping jacks
  • 30 sec front plank hold
  • 10 runners lunge stretches
  • High kicks to end of gym
  • 10 goblet squats
  • 20 jumping jacks

 

b) Strongman Conditioning Session

4x:

  • 50 m Yoke Carry

(perform for max load – start from one end of the gym, walk to the end of the rubber (25m), a quick stop, turn around and walk back (25m))

Rest 2 minutes

4x:

(goal is max load…chest parallel to ground, elbows to groin, quick)

Rest 2-3 minutes

1x:

  • 150 Meter Prowler SPRINT

(no stopping, embrace the grind, move FAST – 2-15lb plates men & 2-10lb plates ladies)

Finisher

1x:

  • 400m Bearhug Sandbag Carry ** every 100m, perform 5 squats

 

c) RECOMMENDED MOBILITY:

  • pigeon pose and glute roll out
  • couch stretch – roll hips and use softball in psoas

 

Posted in WOD