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Strength & Skill

*Do a set every 2 minutes.

2 Pause Front Squat + 2 Front Squat @ 75%
2 Pause Front Squat + 2 Front Squat @ 80%
2 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 85%
*Pause is for 3 seconds at the bottom.

WOD: Strongman
For time
100m Sled Drag (3×20/2x20kg plates)
100m Dual Kettlebell Front Rack Carry (2×24/16)
100m Sled Drag (3×20/2x20kg plates)
100m Single Kettlebell Front Rack Carry (1×24/16) (50m each arm)
100m Sled Drag (3×20/2x20kg plates)

Rx’d Sub options for Sled Drag:
30m Back Rack Lunge (60/42) + 25/20 calorie Assault Bike

Target Time: sub 18 minutes
Time Cap: 24 minutes

How to Pace: CHALLENGE and GRIND! Well, it’s pretty simple, keep moving until the distance is complete, rest and then get back to work.
How it should Feel: MUSCULAR ENDURANCE and GRUNT WORK! Legs and core are on the front line today. Fight through the pain no matter how badly you want to stop and rest.

WORKOUT STRATEGY & FLOW
Sled Drag – wrapped around waist and pulling the sled behind you: Lean with the weight and utilize quick, choppy steps to keep the sled moving. Weight will start to get really heavy pretty quickly so get as far as you can, and if you stop, keep it short and sweet on the rest. That final drag will be all heart. Let’s see what you got.
Kettlebell Carry: Your breathing will be pretty heavy during these. Keep your core stable, elbows up, and stay moving (don’t run).

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.