04/15/2018
Encinitas – Strongman/Stamina Interval Training
Warm-up
90 sec Assault bike
90 sec Row
1 Light 50′ out and back Forward Push Sled Drag
1 Light 50′ out and back Sled Push
Practice Seated Sled Pull
Get a couple medium heavy sandbag shoulder tosses in
Mobilize and listen to WOD explanation
1/2 Split Hamstring
Quad Smash
Calf Smash
Wide Leg Forward Fold
Pigeon
15 sec Forward Sled Drag (6 Rounds for weight)
Every 2 min 30 sec for 15 min complete.
15 sec all out Forward Facing Sled Drag
Bike and Push (4 Rounds for weight)
Every 4 min for 16 min complete:
30 sec all out Assault bike
15 sec rest
Down and Back Sled Push AHAP
Bike and Bags (5 Rounds for reps)
Every 3 min for 15 min complete the following in a 75 sec all out effort
15/12 Cal on Bike with remaining time max Rep Sandbag shoulder toss
Rope Pull and OH Bamboo Bar Walk (No Measure)
Work between both for 15 min
Sprint down to the Rope . Take a seated position on the floor. Pull the sled down to you. Grab heavy KB or DB and Farmer Carry down and back.
Bamboo bar OH begin to complete walking lunges down the course. Turn around and walk back (no lunges).
