01/06/2019

Encinitas – Strongman/Stamina Interval Training

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Warm-up

Pick a partner:

Partner A Run 400m

Partner B complete the following until A comes back, then rotate

4 Burpee

8 Air Squat

16 Double Under, 25 Single

then as a team grab 1 barbell and complete the following in any order

10 Barbell Good Morning

10 Barbell Front Squat

10 Barbell Push Press

30 Hollow Rock

5 Strict Pull Up or 12 Ring Row

2-3 min of mobility

AT 15 min PAST begin to build up weights and and set up pull up/ muscle up stations

AT 25min PAST begin WORKOUT

Matt “The Cub” Memorial WOD (Time)

2 Person Partner WOD

29 Synchronized Burpee

6 Alternating Rounds

3 Ring Muscle Up*

9 Squat Clean Thrusters

89 Double Under*

29 Synchronized Burpee

6 Alternating Rounds

11 Hang Power Clean

26 Pull Up

18 Front Squat

29 Synchronized Burpees

Rx 95/65

Rx+ 115/80
*scale

3 Ring Muscle Up = 9 Chest to Bar Pull Up, 9 Pull up or 12 Ring Row

89 Double under = 125 Single Under

26 Pull Up = 26 Ring Row