Nov 24, 2016

a) WARM UP:

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:

  • Heavy Bearhug Sandbag squat x 3 reps….walk to end of gym….squat x 3 more reps (heavy)
  • Ab Wheel Rollouts x 5-10 reps
  • One armed kneeling landmine presses x 5-6 reps each arm – move slow (https://www.youtube.com/watch?v=2RJIwiocC2I)

Rest 2:00 mins between sets

 

c) Strongman Conditioning:

2 sets per arm of:

  • Length of Gym and back Reverse Sled Drags – for max load (hips square to the sled)

** One arm the way there, turn around quick, same arm the way back.

Rest 90 sec between rounds

4x:

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

Rest 90 sec between rounds

 

d) POST-WOD MOBILITY:

  • 5 min airbike or row – slow, light, keep moving
  • 3 min pigeon pose
  • 2 min couch stretch
Posted in WOD