Dec 29, 2016

 

a) WARM UP:

3 rounds for quality:

  • Jog to the end of the gym and back
  • :20 sec wall stretch
  • :20 sec wall sit
  • :20 sec calf stretch on wall – each leg
  • 10 arm circles each way

 

b) STRENGTH:

Superset 3 sets of:

  • Heavy Farmer carry – 1 handed – carry 1 handed for 2 lengths of gym, then switch hands for 2 lengths
  • 8-10 Supinated grip barbell rows (pick a weight to do 8-10 reps without losing form or using your hips for assistance)

Rest 2:00

c) Strongman Conditioning Session

a) 3 sets for max load of:

  • 40m 2 handed reverse Sled Drags (heavy) (2 lengths of the gym, 4 times)

Rest 60 seconds after each round

 

b) 5 sets of:

  • 10 – 12 second Sled Sprints (180/140) (perform for maximum intensity on each set)

Rest 2:00 min

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll quads & couch stretch

 

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