Nov 3, 2016

a) WARM UP:

Row for 600m … increasing pace every 30 secs

3 Rounds:

  • 5 yoga push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 1:00 plank

 

b) Strongman Conditioning Session

1)  5 Rounds of:

  • Heavy bag/d-ball carry

Carry the bag/ball, bearhug style, to the end of the rubberfloor and back – pick a bag/dball that is heavier than you normally carry (challenge yourself).

Rest 1:00 minute between sets

2) 4 rounds of:

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

Rest 2:00 minutes between sets

3) 5 rounds of:

  • 10 – 12 seconds max effort sled drives (140/90+sled) **inside

Rest 1:00 minute between efforts

 

c) POST-WOD RECOVERY:

  • 3 min pigeon pose
  • 2 min couch stretch
  • 1 min calves/achilles

 

Posted in WOD