Let's throw a little strongman training back into the mix!
SKILL:
Review proper stone lifting technique for just 10-15 minutes... Try the two part version and the one part continuous version and try to use that version for the WOD...
WORKOUT:
SIX Rounds of Tabata Row For Max TOTAL Meters...
REST 60 SECONDS (Record Your Score)
SIX Rounds of Stone To Shoulder (93#/115#) For TOTAL Reps... Use a belt, if you want...
REST 60 SECONDS (Record Your Score)
SIX Rounds of Knees 2 Elbows For TOTAL Reps...
(Record Your Score)
Reminder... Tabata is 20 seconds of continuous work followed by 10 seconds of rest... For this version we will be going for MAX REPS instead of the normal lowest score version, so every rep will count for this one!
Make sure to move fast, but take the extra second to get your back set properly for the Stones... We will run staggered heats of 4-6 athletes based on who is lifting what stone... The stagger will be 4 minutes between heats...
IF YOU CAN'T SHOULDER THE LIGHTEST STONE THEN YOU CAN COUNT DEADLIFTS WITH THE STONE INSTEAD...
POST YOUR TOTAL METERS FOR THE ROW AND TOTAL REPS FOR THE OTHER TWO TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
734 m
22 S2S
48 K2E
rxd
Kim Z
623 m
12 (73#)
45 (K2Hip)
634 m
9 (73#)
41 (knees to armpits)
676m
18 S2S
50 K2E
rxd
Mario
572m
12 SDL (73#)
51 K2H--that's hip not head :-0 ha!
The stones are funky. I was wondering when they would show up in a WOD.
687m
12 s2s
51 k2e
rx
607 m
9 (73#)
36 K2H (hips)
538m
33 DL 73#
31 K2W
720m
11@93
39
Dave
Roger said
720 meter Row
14 #93 Stones
36 knee raises
667m
16 stones @ 115#
Forgot how many knees to elbows
651m, 13 stones, 48 K2E rx
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