Dec 21, 2017

 

a) WARM UP:

3 rounds:

  • 10 lunges
  • 10 banded pull aparts
  • 10 jumping jacks
  • 10 glute bridges
  • Hold front plank for :30secs
b) STRENGTH:

  • Take 12 mins to establish a heavy 1RM strict press

Then, with that weight, accumulate 3:00 mins held overhead.  You can push press, push jerk or split jerk the weight to get it overhead.  

Record the weight and the time it takes to do.  

c) Strongman WOD:

10 Rounds For Time:

  • 5 sandbag or dball ground to over shoulder (heavy – make it challenging)
  • 15m Zercher Yoke Carry (if it feels good, increase weight each round) (pronounced “zerker”)

Time cap: 25 mins

 

d) POST-WOD RECOVERY:

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