Dynamic Warm-Up – Mobility Prepare  for…

Test: 1:00 Max effort Hand release Push-up

Primer:  
1-2rds of:
4 Back squats
4 DB Push press, each arm
25m  Atlas Stone Bear hug Carry (Across gym floor)

A: WOD
For Quality of Strength movement. Not For Time:
5 Back Squats
12 DB Single Arm Push Press 50/35 or Gr/B Kb’s (6 each arm)
50m’ Atlas Stone Bear hug Carry AHAFA (2x Across gym floor)
4 Back Squats
12 DB Single Arm Push Press (50/35)
50m’ Atlas Stone Carry
3 Back Squats
12 DB Single Arm Push Press (50/35)50m’ Atlas Stone Carry
2 Back Squats
12 DB Single Arm Push Press (50/35)
50′ Atlas Stone Carry
1 Back Squat
12 DB Single Arm Push Press (50/35)
50′ Atlas Stone Carry

Score is last 1 rep Back Squat weight

Start back squat at 50-60% of 1RM and climb AHAFA
Scale: DB Push press Lbs and Atlas stone

This WOD is NOT for time but for Quality of Strength Strength movements.

Team Cool down + 70-100 Rocky sit-ups ( double twist at top), every 20 stop. Do 1  Mobility hold for 30- 20 sec each body part till finished with Yo Adrian situps 5-7 minutes

 

Strongman:
Find max front squat x 2

Then

Front squat x 2 (8RPE)

AABike 15Cal

Front rack KB lunge w/ half kneeling press x 1 for 25M

Leave a Reply

Your email address will not be published.