Saturday February 24, 2018

STRONGMAN or OPEN

A) OPTION 1 - Open last night : BACKSQUAT
2 x 2 @ 75%
2 x 10 @ 50%

After each set complete
10 Single Arm Ring Rows (5 each side) 2:00 Rest

B) BENCH PRESS:

Establish a Heavy double for the day 2 x 3 @ 80% of above

C) DIRTY SHIT: EMOM 16

A - 10 Burpees + 2 Rope Climbs
B - 50ft barbell walk, @ BW (F - 80% BW)
C - 45sec max distance sled push, @ BW (F - 80% BW)

D) OPTION 2 - Saturday Throwdown: 18.1 GOOD LUCK.

after open wod rest 7:00

Then row same length of time as wod.. at recovery pace.. When you get off the rower MOVE ON!!

← Back to Blog