Feb 2, 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 sets of:

  • 10 2-handed strict Dumbbell Presses (choose weight)
  • 30 seconds of Dumbbell Overhead Hold
  • Farmer carry 2 lengths of the gym (heavy kb or db)
  • 12 box step ups while holding db (6 per leg)

REST 2:00 between rounds
c) STRONGMAN CONDITIONING:

Death by yoke carry –

  • Start by carrying the empty yoke 1 length of gym.  Every additional length, men add 40lb, women add 20 lb.  Continue to do 1 length, adding weight, until you cannot move the yoke.

Rest about :30-:45s between attempts.
d) Finisher:

  • Bearhug sandbag carry – pick a heavy bag/dball – 1 set for max distance (lengths of the gym)
e) POST-WOD RECOVERY:

  • 1 min pigeon pose
  • 2 min couch stretch
  • 1 min calf stretch

 

Posted in WOD