Sunday 160131

Option 1:
WOD:
“Strongman Total”
Unlimited attempts and time to establish a 1RM at each lift/carry.  This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores. 

Back Squat
Bench Press
Deadlift
Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Combine your best efforts to come up with your total. Post each 1RM to comments.

Option 2:
Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then
Strict Press 5-5-5-5

WOD:
“Yoke Total”
This is a strongman benchmark WOD which we will retest from time to time so be sure to keep track of your scores. Bring your lifting belt.

Overhead Yoke Carry x 50′ no drops allowed
Zercher Yoke Carry x 50′ no drops allowed
Traditional Yoke Carry x 50′ no drops allowed

Build up to a 1 RM in the order listed for each style carry.  Your score is the total weight of your 3 best carries. Rest as needed between efforts and movements.

Half of the class will start with the Yoke while the other half will start with the strength portion of the class.

Sunday 160110

Strength:
a.) Offset Waiter Carry EMOTM 10 Min (53, 70/35, 53)

b.) Strict Press 3-3-3-3

MetCon:
30 minute clock
15 rounds of the following —
1 stone to shoulder AHAP
3 thrusters @ body weight or AHAP

With the balance of time AMRAP bench press @ body weight or AHAP

Post your time for 15 rounds, loads, and bench press reps to comments.

Sunday 160103

Best of luck to Brigid C. in her first strongman competition next weekend!!!

Strength:
a.) Bench Press 5-5-5-5

b.) Establish a 1RM unbroken backwards sled drag x 50′
     50′ is redline to redline.

c.)  2×20 thumb-down rear-delt flys (10/5)
2×20 windmills (10/5)

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Post loads and times to comments.