Feb 16, 2017

 

a) WARM UP:

3 min row, ski erg, air bike

3 Rounds:

  • 5 push ups
  • 5 squats
  • 5 ring rows
  • :20 sec front plank

 

b) GYMNASTICS SKILL:

EMOM for 12 min:

 

 

c) STRONGMAN CONDITIONING:

3 sets for max weight of:

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

Rest 60 seconds between rounds

Rest 5 minutes, and then…

2 sets / hand for max weight of (4 total sets):

  • 40m (2 lengths of gym) 1 handed Reverse Sled Drags

Rest 60 seconds between rounds

 

d) FINISHER:

  • Bearhug sandbag carry – pick a heavy bag/dball – 20 lengths of the gym
e) POST-WOD RECOVERY:

  • 1 min pigeon pose, couch stretch, calf stretch

 

Posted in WOD