Strongman WOD: Sunday, 16-April-2023
Warm-up
Axel Clean and Jerk (Lifts will be available in 3 groups: light, medium, heavy
15 mins warmup and build to about 80%
Taking turns, athletes will have 3 attempts to find a 1 rep heavy lift with rest between each)
Metcon (6 Rounds for reps)
24EMOM
In stations, athletes will progress through the following:
1) Single Arm Push Press or Push Jerk – 10 reps, 5 ea arm
2) Sandbag over Shoulder – 6 reps
3) Suitcase Carry – 4 lengths
4) Rest
Each station should be about 40 seconds work, 20 second transition
Mobility
Pigeon Pose
Roll Glutes, Back and Quads
3 Rounds
200m Ski
:30 sec Plate Hold Overhead45/25
5 Push-up to Down Dog
5 Hanging Leg Levers
:30 sec Plate Hold at belly 45/25