042015

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Barbell WOD

then

 

WOD:
5  rounds
6 thrusters AHAP
12 deadlifts with the same bar as above
6 muscle ups (scale 6 chest 2 bar pull ups + 6 hand release push ups)

042015

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Hang Snatch from Position 1

5 singles at 65% of your 1RM Snatch. Linear progression each week. Target 2.5kg increase / week if your work sets are below 100kg. Target 5kg increase / week if your work sets are above 100kg.
Skill:
5 minute EMOM 2-5 strict pull ups (increase up to 5 strict pull ups per minute)
WOD:
5  rounds
6 thrusters AHAP
12 deadlifts with the same bar as above
6 muscle ups (scale 6 chest 2 bar pull ups + 6 hand release push ups)

Strongman Sunday

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Event Day:

Event 1: build to 1 rep max power clean with an axle bar

Event 2: Max Crucifix Hold

Grab a pair of dumb bells and perform a lateral raise with elbows locked and palms forward. Keep the DB’S at chin height for as long as possible.

Men’s weight is 25 pounds per hand.
Women’s weight is 10 pounds per hand.

Event 3: Max distance farmers carry in 1min (155/95# per hand)

Conditioning if you so choose:

Tabata row for meters