Dec 22, 2016

 

a) WARM UP:

Start with scap activation with bands

Then, 3 rounds of:

  • 5 push ups
  • 5 KB swings
  • 5 Goblet Squats
  • 5 leg swings per leg – front/back & side/side

 

b) STRENGTH 1:

3 sets of:

Rest 15 seconds

  • Evil Wheels x 15 reps

Rest 60 seconds

 

followed by…

2 rounds of:

  • 30 seconds of 2 handed strict Dumbbell Presses
  • 30 seconds of Dumbbell Overhead Hold

Rest 60 seconds and repeat

c) STRENGTH 2:

2 sets for max weight:

  • 20m Harnessed Sled Drags

immediately followed by…

  • 20m Yoke Carry

Rest 2 minutes

 

Finisher: 10 lengths of gym bearhug sandbag carry – at the halfway point and the end, do 10 squats with sandbag

 

d) POST-WOD MOBILITY:

  • 2 min pigeon pose per leg
  • 1 min couch stretch per leg
Posted in WOD