Nov 10, 2016

a) WARM UP / SKILLS WORK:

EMOM for 12 min:

  • 1 – 10 beat swings – perfect practice
  • 2 – 5 lunge to Handstand (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)
  • 3 – 5-8 Headstand Press Ups (https://www.youtube.com/watch?v=2fbae9zztg4) **-if you don’t have a press up, practice tripod and lifting knees off elbows

 

b) STRENGTH:

Superset 3 sets of:

Rest 2:00 mins between sets

 

c) Strongman Conditioning:

Two sets per arm of:

  • Length of Gym and back Reverse Sled Drags – for max load (Think quick feet – hips square to the sled)
  • One arm the way there, turn around quick, same arm the way back.

Rest 60-90 sec seconds per round

4x:

  • Yoke carries (on back) for length of the gym and back (no stopping)

Rest 60-90 sec seconds per round

 

d) POST-WOD RECOVERY/MOBILITY:

  • 3 min pigeon pose/roll glutes
  • 2 min couch stretch/roll hips
  • 1 min calf/achilles rolling

 

Posted in WOD