Mar 16, 2017

 

a) WARM UP:

Between posts:

2 rounds:

  • burpee broad jump there
  • 5 squats
  • jog back
  • 10 pass thrus
  • side shuffle there
  • 5 push ups
  • side shuffle back
b) Pull up Skill Work (10 min)

  • min 1: 10 Strict Ring Rows
  • min 2: 10 Beat Swings
  • min 3: 6 Jump to negative lowers
  • min 4: 5 Strict Pullups – (scale: stick to negatives)
  • min 5: Rest
  • min 6: 3 Strict Chest to Bar + 3 Kipping Chest to Bar — (Scale to Jumping Chest to Bar or regular Kipping)
  • min 7: L-Sit Pullup – (Scale to one leg up in an L/Tuck or back to negative lowers)
  • min 8: Max set kipping pullup in the minute
  • min 9: Max hold at top of Pullup Bar or Ring Row
  • min 10: Max Supine Grip Hold (palms away from you) (straight arms)
c) Strongman Conditioning Session

3 sets of:

  • 1 Length of Gym and back Reverse Sled Drags – for max load (think quick feet)

One arm the way there, turn around quick, other arm the way back.

Rest 60-90 seconds

Then,

4 rounds of:

Prowler SPRINT – 2 lengths of the gym (no stopping, move FAST – empty sled)

-partner up and go back and forth quickly for your 4 sets

d) Finisher:

 

e) ACCESSORY WORK:

20 Minute Aerobic Restoration*

This can be completed on the Bike, Rower, or Ski Erg. Conversational pace throughout.

*Every 4:00, complete 15 Sit-Ups + 15 Back Extensions. Running clock. Time continues to move as we complete these reps.

f) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
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