2.17.18 Training Sessions (3)

GENERAL FITNESS
You Go I Go” (P2 starts when P1 begins Burpees)
15x Wall Ball +
150m Run
7x Burpees +
4 rounds
Then:
EMOM x 24
1. 15x KB Deadlifts, AHAP
2. 2x (15m For. Bear Crawl + 15m Reverse Bear Crawl)
3. 45s Wall Sit
4. Rest
Then:
Cool Down

 

 

 

STRONGMAN
“Warm-up” with off-set 200′ KB Carries, switch @ 100′
Men – 53# Overhead, 70# Farmer’s
Females – 35# Overhead, 53# Farmer’s
4 sets
Rest as needed between sets
Then:
One-Arm BB Deadlifts (each arm)
2-2-2-2-2, climbing to max
Then:
50-Rep Strict Press Challenge @ approx. 1/2 BW
Each drop = 12x Fat DB Hammer Curls
Then:
Cool Down

 

 

 

CROSSFIT
100m Row/Ski + 100x DUBs + 20x Ring Dips
200m Row/Ski + 90x DUBs + 18x Ring Dips
300m Row/Ski + 80x DUBs + 16x Ring Dips
Continue to 1000m Row/Ski + 10x DUBs + 16x Ring Dips, etc.
Then:
Fall Down

 

 

PHOTOS