a) WARM UP:
2 rounds of:
- 10 dowel pull thrus
- 10 push ups
- 10 mountain climbers
- :20 sec wall stretch
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b) SKILL:
16 min EMOM (4x):
Progression: (1) 5 reps, (2) 10 reps, (3) 15 reps
- Min 2 – lunge to handstand weight transfer drill – work for 30 secs
This is about control. Your goal is not to touch the wall
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c) Strong person conditioning:
4 sets of:
- Hand over hand Rope Pulls (goal is max load…chest parallel to ground, elbow to groin, quick)
Rest 2-3 minutes between sets
Followed by:
2 sets of:
- 40m Single-Arm Reverse (walking backwards, underhand grip) Sled Drag with Left Hand (As Heavy As Possible) that you can keep a fast pace. NO STOPPING.)
immediately followed by…
- 40m Single-Arm reverse Sled Drag with Right Hand
Rest 2-3 minutes between sets
- Finisher: Accumulate 2 min in front ring support
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d) ACCESSORY WORK:
- Tabata sit ups – 20s on, 10s rest (8 rounds)
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e) POST-WOD RECOVERY:
- 2 min pigeon pose
- 2 min couch stretch
- 2 min roll your feet
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