2nd March 2020
WOD WOD, March 3, 2020
Stronghuman Tuesday
An ol favorite from Francisco street… First time running this beautiful thang on Newlyne st.
Warm-up
a) 2-3 Sets
5 x Sumo stance inchrowm walkouts
10 x Alt spiderman lunges
10 x Banded lateral glute walks
5 x Sumo stance inchrowm walkouts
10 x Alt spiderman lunges
10 x Banded lateral glute walks
b) Demo of each movement / split up groups
Sled Push (Weight)
20m max load prowler push
12 Minutes to achieve a heavy, continuous 20m sled push
*Sled must NOT stop moving
*Include sled weight ( 35kg )
*3-4 per sled sharing
*4-5 Attempts only
20m Farmers Carry (Weight)
20mm Max Load FC
12 Minutes to achieve a heavy, continuous carry
*Carry MUST be unbroken
*Include handle weight in total
*3 per set of handles sharing
*4-5 attempts only
Handles ( set ):
Small Black 30kg
Orange 50kg
Big Black 70kg
Front Rack lunge – Walking (Weight)
12m Walking Front rack lunge
12 minute to achieve a heavy, continuous FRWL
*4-5 attempts only
*Quality and rhythm over load
