Jan 26, 2017

 

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) SKILLS:

EMOM for 12 min:

 

c) Strongman Conditioning Session

Sandbag / dball carry – platform lift

5 rounds of:

  • 5 dball/sandbag lifts to platform/jerk block from ground (or over yoke cross bar) (heavy – platform/yoke cross bar height at sternum height)
  • sandbag/dball bearhug carry to whiteboard and back to platform

Finisher:

3 rounds of:

  • 10 hollow rocks
  • 10 superman rocks
  • :30 sec side plank (each side)

 

d) POST-WOD RECOVERY:

  • Roll lats, T-spine & quads
  • :60 sec wall stretch

 

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