Feb 23, 2017

 

a) WARM UP:

10 min amrap of:

  • 5 banded good mornings
  • 5 non jumping burpees
  • 5 lunges per leg
  • 5 sit ups
  • 5 beat swings

 

b) STRENGTH:

Superset 3x

  • 6-10 reps Bench press – ¾ bodyweight
  • 4 lengths of gym farmer carry – heavy

— Rest 2:00 min between sets —

 

c) STRONGMAN CONDITIONING:

4 rounds for time:

  • 2 lengths of gym – yoke carries (yoke + something challenging)
  • 10 d-ball ground to over shoulder (heavy)

 

d) FINISHER:

3 rounds:

  • 1:00 min front plank
  • 10 back extensions on GHD

 

e) POST-WOD RECOVERY:

  • 2 mins of each: pigeon pose, couch stretch, smash pecs

 

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