Oct 20, 2016

 

PRE-WOD MOBILITY:

light rolling for:

  • 3 min of thoracic spine/lats
  • 1 min of traps per side
  • 2 min quads/adductors

 

a) WARM UP:

3 min row, ski erg, air bike, then:

2 Rounds:

  • 5 yoga push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 Cossack squats per side

 

b) Gymnastics strength work:

EMOM for 12 min:

 

c) Strongman Conditioning Session:

  • 1 – 3 Rounds x 5 reps of:

Heavy bag/d-ball clean and push press (https://www.youtube.com/watch?v=izLUVd-zszw) or (https://www.youtube.com/watch?v=bRmXti-ylBg)

Rest 1:00 minute between rounds, then:

  • 2 – 4 rounds of:

Hand over hand Rope Pulls (goal is max load…chest parallel to ground, elbow to groin, quick) – full length of rope

Rest 1:00 minute between rounds, then:

  • 3 – 3 rounds of (each set is twice the length of the gym INSIDE):

Low bar Prowler sprints (empty) – length of the gym ** Note: use the low bar on the sleds

Rest 1:00 minute between rounds.

 

 

d) POST-WOD MOBILITY:

  • 3 min pigeon pose
  • 2 min couch stretch
  • 1 min ankles

 

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