Dec 15, 2016

a) WARM UP:

8 min AMRAP

  • 10 squats
  • 15 jumping jacks
  • 10 mountain climbers
  • 15 dowel strict presses
  • 10 dowel pass thrus

 

b) STRENGTH:

2 sets of:

  • Single arm Landmine Rows x 6 reps per arm

(aim to ensure engagement of the oblique and lat insertion) – do this slow…take 5 seconds at a minimum

Rest 2:00

2 sets of:

  • Single arm overhead landmine press x 6 per arm (set up in a lunge)

Rest 2:00

 

c) STRENGTH 2: Strongman Conditioning Session

3 sets of:

Rest 2-3 minutes

2 sets of:

  • 40m Yoke Carry (2 lengths of the gym)

Rest 2-3 minutes

Finisher:

1 set of:

  • 20 gym lengths of heavy bearhug Dball or Sandbag Carry

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll quads & couch stretch

 

Posted in WOD