WARM UP – MOBILITY
Review WOD A structure and techniques then give 5-7 mins to warm-up with some lighter carries, sled pushes, and ski erg intervals.WOD A
STRONGMAN & SKI
With a partner of similar ability, complete 2 rounds of each for total reps/cals combined. (30 min)1) 6 min AMRAP:
P1: 50ft Sled push (180/135) (should be a heavy/steady walk)
P2: 50ft Bear hug D-ball carry (150/100)
P1: 50ft Bear hug D-ball carry
P2: 50ft Sled push (135/90)
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Every 10ft = 1 rep, one full round = 20 reps
Your partner must finish the 50ft length before you can start.
– 2 min rest -2) 6 min AMRAP:
Ski erg for Cals (Switch with your partner every 30s)
– 2 min rest -ACCESSORY
TURKISH GET UP
1 Rep Max requires the weight be lifted once per side
Use the remaining class time (+5-10 min after class) to build to a heavy (but safe and stable) Turkish get-up. Complete on both sides and record best weight in pounds. (You can use Dumbbell’s or Kettlebells)
