JULY 21st - 2019 BWC

WARM UP 

1500 M ROW CHILL PACE

MOBILITY

2 MIN LEFT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS ON QUAD AND HIP
2 MIN RIGHT SINGLE LEG FORWARD FOLD
1 MIN LEAN BACK FOCUS AGAIN ON RIGHT LEG QUAD AND HIP
2 MIN PUPPY DOG
2 MIN LEFT LEG LIZARD
2 MIN RIGHT LEG LIZARD
2 MIN STANDING STRADDLE
1 MIN CENTER -30 SEC RIGHT - 30 LEFT
2 MIN SEATED ARCHER RIGHT ARM
2 MIN SEATED ARCHER LEFT ARM
10 SHOULDER DISLOCATES REST 1 MIN X 3


A) find heavy 3 rep overhead squat
take 70% and do 10 min running clock 5 ohs on even and 20 chest to bar on odd
B) p snatch to max
C) p clean to max
rest as needed
D) weighted pull ups 6x3 

strongman games 2017 event 

Margaux AlvarezComment