Sept 21, 2017

a) WARM UP:

  • 3 min row, then,

2 rounds of:

  • 10 banded good mornings
  • 10 plank shoulder taps
  • 10 mountain climbers
  • 10 inch worms

 

b) Gymnastics Skills:

EMOM for 4 rounds:

  • Minute 1: 5 ring swings + 5 toes to rings
  • Minute 2: 8 ab rollouts / evil wheels
  • Minute 3: 5 handstand kick ups + 0:20 sec handstand hold
  • Minute 4: rest

 

c) Strongman WOD:

5 Rounds for Time:

  • Yoke Carry (back rack) – 2 lengths of the gym (increase weight every round)
  • Sandbag/Dball Carry (bearhug) – 1 length of gym
  • 5 Sandbag/Dball clean and jerks
  • Sandbag carry back (bearhug) – 1 length of gym

Rest 2 mins between rounds

 

d) ACCESSORY:

  • Endurance Running Club work (to be posted midday)
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