Strongman WOD: Sunday, 18-June-2023
Warm-up
Alternating db Hang Power Clean and Jerk (90 sec max reps
35/50/75)
35/50/75)
Metcon (6 Rounds for reps)
24EMOM
In stations, athletes will progress through the following:
1) Tall unweighted Box Step-ups
2) Single-arm OH Squat
3) Sanbag carry at belly around Red Rig
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
10 Plated G2OH
:30 sec Plate Hold Overhead 45/25
5 Push-up to Down Dog
10 Kip Swings
*roll/stretch Lats as needed