Mar 9, 2017

 

a) WARM UP:

3 rounds:

  • Jog 2 lengths of gym
  • Side shuffle 2 lengths of gym
  • :20 sec wall stretch
  • :20 sec wall sit
b) SKILL:

EMOM for 16 min:

  • 1: 10 supermans
  • 2: 5-8 Lunge to Handstands (the goal here is to work towards a freestanding handstand so the goal is to not touch the wall)
  • 3: 5-8 Candlestick roll ups (https://www.youtube.com/watch?v=WXoNNx-uOtU)
  • 4: 25 sec hollow arch hold
c) Strongman Conditioning Session

5 rounds for time:

  • 2 lengths of gym – sled pull (walking forward with shoulder straps) (135/90 + sled)
  • 10 d-ball bearhug squats (heavy)

 

d) ACCESSORY WORK:

ROWING CONDITIONING

  • 60 Calorie Row

Rest 1:00

  • 40 Calorie Row

Rest 1:00

  • 20 Calorie Row
e) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
Posted in WOD