June 14, 2018

 

a) WARM UP:

  • 400m run with medball

Then 3 rounds of,

  • 10 arm circles
  • 10 push ups
  • :20 sec wall sit
  • :20 sec wall stretch
b) STRENGTH:overhead walk

  • Starting at 95/65 pounds and increasing by 10 pounds per length of gym – 15m overhead barbell carry

Increase by 10 pounds until you cannot complete the carry unbroken.  Use racks if necessary, or clean and jerk the bar.

 

c) Strongman + Gymnastics

EMOM x 16 rounds:

  1. 5-8 Ab roll outs
  2. Headstand – hold for :20 secs
  3. 5 candlesticks
  4. 4 clean and jerk with sandbag or dball (choose weight)
Posted in WOD