STRONGMAN TIME

We saw some impressive times yesterday in the row Push up WOD. I really like a sprint WOD like that. Today’s focus is going to be a heavy WOD with something we have not done yet. TIRE FLIPS!!!

If you don’t have access to Tire’s we can sub it with Heavy KB’s.

BUY IN:

3 rds of Cindy

5 Pull-Ups

10 Push-Ups

15 Back ext.

FOCUS: OGAR STRONG WEEK 1 PHASE 2

Day 5

Bench Press

1×6  50% of 3RM

1×3 75% of 3RM

1×1 100% of 3RM

KB Deadlifts

10-10-10 Heavy & Perfect

WOD: STRONGMAN

5min AMRAP

10 Tire Flips

100m sprint

rest 3 minutes

5min AMRAP

3 Cleans @ 90% of 1RM

6 Sh. Press

9 Wall Balls 20lb @ 9f

rest 3 minutes

5min AMRAP

Chair tip Burpees orFloor to Chair Transfer

CASH OUT:

400m Sled Drag 75lbs

Have fun!

STOUTY