March 15, 2018

 

a) WARM UP:

  • 10 min AMRAP for quality reps:

Row for 2 mins, then:

  • 10 banded good morning
  • 1 bear crawl – post to post
  • 10 glute bridges
  • 10 lunges per leg
  • 10 banded pull aparts
  • :15 sec wall stretch

 

Athletes doing 18.4 Friday, go at 80% intensity.

 

b) Strongman Team WOD:

Teams of 2:.

25 min AMRAP:

  • 2 tire flips – done together
  • 2 wall walks
  • 4 burpees
  • 6 goblet squats (53/35 – kb or db)

** rules:

-P1 and P2 work together for the tire flips.

-P1 does wall walks, burpees and goblet squats while P2 is holding a front plank.  Once P1 finishes the 6th squat, you switch. P2 does the work while P1 holds the plank.  Once both finish the work, proceed to flip tires.

Posted in WOD