Oct. 19, 2017

 

a) WARM UP:

2 Rounds for quality

  • 20 squats
  • 15 jumping jacks
  • 10 push ups
  • 5 burpees
b)   WOD:

STRONGMAN TRIATHLON

10 rounds:

  • 100m row
  • 100m run
  • 10 cals on air assault bike – ARMS ONLY
  • 1 dball/sandbag over yoke – yoke height approximately chest height (as heavy as possible)
c) SLED PUSH

  • 800m sled push – ½ your bodyweight loaded (the sled weighs 50 lb)
d) ACCESSORY WORK:

  • 3 Sets of 10: DB Front Raises
  • 3 Sets of 20: Banded Pull-Aparts
  • 3 Sets of 10: Kneeling landmine presses – per arm
e) POST-WOD RECOVERY:

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