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07.12.17 Strong Man (Woman)

12
Jul

07.12.17 Strong Man (Woman)

Warm Up:
3:00 light rowing or biking
With a medicine ball, hug the ball, kneeling tall, stand up and kneel back down with holding on the the MB x 20 reps total
then..
2 Rounds:
3 Samson Stretch on each leg (5 second hold in each)
3 Alternating Spiderman and Reach each side

Modified Barbell Warmup – Empty Barbell
5 Deadlifts
5 Hang Muscle Cleans
5 Strict Presses
5 Good Mornings
5 Snatch Grip Presses
5 Power Snatches
5 Power Cleans

Skill: strict press
8 reps @50%
6 reps @60%
4 reps @70%
2 reps @80%
1 rep @90%
1 rep @90+%

WOD: ‘strong man’
Accumulate 400m sled drag – add body weight to sled
2 sets of
Dual overhead KB/DB carry 100m
Rest :60
Heavy KB farmer carry 100m + max stationary hold
Rest :60

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