 |
| Welcome to the Herd Daniel and Bartow! |
Friday
Strength
Dips (weighted)
3-3-3-1-1-1
Metcon
10!
Power cleans
Pull ups (Strict)
Power cleans @ 75% BW
* Scale as needed
Strongman/Strongwoman
8 AMRAP
Yoke Carry 40' 1-2x BW
Axle clean and press 35-75 BW (clean once press 5x)
*Invite only pre-req Strongman/Strongwoman clinic*
Saturday
Team WOD
#1: 5 minutes
100m Farmer Carry (2 x DB’s)
Max Reps – Squats
3 min Rest
#2: 5 minutes
15 cal Row
Max Reps KBS
3 min Rest
#3: 5 minutes
200m Run
Max Reps Wall Ball Sit Ups
Sunday
Metcon
20 AMRAP
200m repeats
30 second rest between each round
*Bring a watch to track rest intervals, no watch 25 burpee penalty will be enforced!*
"When faced with a challenge, look for a way, not a way out." - David Weatherford
Post results to comments.
Strongman WOD was AWESOME! Anyone who's not done the seminar - get involved!
ReplyDeleteYoke carry 345#, Axle clean and 5 x push press 125#. Lost count of rounds but think it was something like 9 or 11... Either way, 8 mins is a long time in a strongman workout.
Looking forwards to the next one!