April 13, 2017

 

a) WARM UP:

8 min of quality reps:

  • 10 banded good mornings
  • 10 jumping jacks
  • :20 sec – bottom of squat hold
  • :20 sec plank

Spend time on dball, tire flip and sled drive technique and set up.  

b) WOD – Deck of Cards – Strongman

Face cards = 10 reps, Aces = 1, Joker = 25 burpees

  • Diamond – tire flips
  • Club – heavy farmer carries (2 handed – 1 rep = 1 length of the gym)
  • Spade – sled drives ( 90/50 + sled – 1 rep = 1 length of gym)
  • Heart – dball – ground to over shoulder

 

c) ACCESSORY WORK:

  • 3 x 8 strict chin ups
d) POST-WOD RECOVERY:

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