May 18, 2017

 

a) WARM UP:

  • 3 min row, ski erg, air bike

2 Rounds:

  • 5 yoga push ups
  • 5 KB swings
  • 5 Goblet Squats (kb)
  • 5 Cossack squats per side
b) STRENGTH:

3X Superset:

Rest 1:30-2:00 per round

c) WOD:

20 min AMRAP:

Move 500 lb of odd objects from one end of the gym to the other, then back, etc….

***You MUST use 1 of each of the following to get to the 500 lb:

  • Dballs (bearhug carry) = 50, 60, 70, 80, 90, 100
  • Sandbags (bearhug carry) = 40, 60, 80, 120, 150, 200
  • Single arm farmer carry = kettlebells, dumbbells, farmer handles
  • Box pushes = 95 (box + 45) or 75 (box + 25) or 50 (empty box)

d) Finisher:

  • Empty sled – 100% effort sprint outside – 150m x 2 (2:00 min rest)

 

e) ACCESSORY WORK:

  • 4 min AMRAP: Legless Rope Climbs

Rest 2:00

  • 4 min AMRAP: Legged Rope Climbs
f) POST-WOD RECOVERY:

  • 2 min pigeon pose
  • 2 min couch stretch
  • 2 min roll your feet
Posted in WOD