Dec 1, 2016

a) WARM UP:

10 min AMRAP

  • 5 jumping pull ups or ring rows
  • 10 squats
  • 15 jumping jacks
  • 10 mountain climbers
  • 15 empty bar thrusters

 

b) Strongman Conditioning Session

1: 5 Rounds of:

  • Heavy bag/d-ball carry.

Carry the bag, bearhug style, to the end of the rubber floor and back – 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:

  • 12 seconds max effort sled drives (180/140+sled) **inside

Rest 1:00 minute between efforts

 

c) POST-WOD RECOVERY:

  • Roll quads & couch stretch

 

Posted in WOD