Jan 19, 2017

 

a) WARM UP:

  • 3 min row, ski erg, air bike

3 Rounds:

  • 5 push ups
  • 5 squats
  • 5 ring rows
  • 5 sit ups
b) STRENGTH:

3 supersets of:

  • Supinated-Grip Barbell Rows x 10 reps (for max weight – pull the barbell to your belly button/hips)
  • Evil wheels x 10 reps

Rest 60 seconds between rounds.

 

c) STRONGMAN CONDITIONING:

3 sets for max weight of:

  • 40m (2 lengths of gym) Harnessed (walking forward) Sled Pulls

Rest 60 seconds between rounds

Rest 3 minutes, and then…

3 sets for max weight of:

  • 40m (2 lengths of gym) 2 handed Reverse Sled Drags

Rest 60 seconds between rounds

 

FINISHER:

  • 20 gym lengths – 1 handed Farmer’s Carry (heavy kb/db)

Every time you finish 5 lengths, switch hands.  Every rest, 1 handed deadlift the weight for 5 reps.

d) POST-WOD RECOVERY:

  • 1 min pigeon pose
  • 2 min couch stretch
  • 1 min calf stretch
Posted in WOD