Feb 7, 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) STRENGTH:

3 sets of:

  • Supinated-Grip Barbell Rows x 10 reps (pull to belly button – for max weight)

Rest 20 seconds

  • Evil wheels x 15 reps

Rest 60 seconds

 

c) Strongman Conditioning Session

10 rounds for time:

  • 1 LOW bar sled drive – 20 m (90/50 + large sled)
  • 1 sled pull (hand over hand) – 20m (90/50 + large sled)
  • 2 large tire flips

Time cap: 15 min

Finisher:

  • 5 min dball/sandbag bearhug hold (100/70) – standing only; no moving

 

d) POST-WOD RECOVERY/MOBILITY:

  • Roll lats, T-spine & quads
  • 30 sec wall stretch + calf stretch

 

Posted in WOD