Jan 25, 2018

 

a) WARM UP:

  • Row for 2 mins

Then 8 min amrap of:

  • bear crawl for 10 m
  • inchworm back 10 m
  • 10 leg swings per leg – front/back & side/side

 

b) STRENGTH: YOKES

  • Max weight yoke carry – 2 lengths of gym

(15 mins)

c) WOD:

EMOM for 24 mins

  • Min 1 – sandbag carry (body weight or close to) any way 2 lengths of the gym (try and lift it from the ground) (any way means bearhug, on your shoulder, however you want)
  • Min 2 – 10m handstand walk (scales: 3 wall walks, kick up and hold for 20 secs)
  • Min 3 – 0:25 to 0:30 second front rack standing hold (@ 1RM FS)
  • Min 4 – rest
d) ACCESSORY:

3 rounds:

  • 10 bicep curls (dumbbells)
  • 10 dumbbell single arm bench rows

Rest as needed

Posted in WOD