Nov 17, 2016

a) WARM UP:

  • Row for 500m … increasing pace every 30 secs
  • 30 burpees – work on efficient technique

 

b) Strongman Conditioning Session

1: 4 Rounds of:

  • Heavy bag/d-ball carry

Carry the bag, bearhug style, to the end of the rubber floor, back & back to the whiteboard – pick a bag/dball that is heavier than you normally carry.  

Rest 1:00 minute between sets

2: 4 rounds of:

  • Hand over hand Rope Pulls (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 (160/100+sled) **inside

Rest 1:00 minute between efforts

 

c) POST-WOD RECOVERY/MOBILITY:

  • 3 min pigeon pose
  • 2 min couch stretch
  • roll them quads

 

Posted in WOD