Sunday 170101

11:30 a.m. class only today!!  Happy New Year!!!

“12 Days of Strongman”

1 x 50′ yoke carry
2 x 50′ farmer’s carry
3 x strict press
4 x KB thrusters
5 x pushups
6 x stone to shoulder
7 x barbell lunges
8 x DB snatches
9 x deadlifts
10 x v-ups or ghd situps
11 x tire flips
12 x hammer swings

Do 1×50′ yoke carry — then 2×50′ farmer’s carry and 1×50′ yoke carry — then 3x strict press, 2×50′ farmer’s carry, 1×50′ yoke carry, etc.

Sunday 161218

Class Announcement: No Class December 25th.  Class at 11:30 a.m. only on January 1st!!

Strength:
Bench Press 3-3-3-3

MetCon: Event Day*
Event 1
Max Log Press in 60 seconds – Clean and press every rep (190/200/220 // 110/125/145)

Event 2
Max reps alternating tire flips in 90 seconds (flip tire one direction, run to the other side and flip it back)

Event 3
Max time DB holds AHAP (as heavy as possible; suggested 100s/70s)

Event 4
50’ forward sled pull for time (1 min. time cap) (231/251/296 // 171/231)
   50 is redline to redline.

*Scale as needed.

Sunday 161211

Class Announcement: No Class December 25th.  Class at 11:30 a.m. only on January 1st!!

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
Bench 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.