Strongman WOD | Wednesday 4.17.19

Every other minute on the minute x 20 minutes

Zercher yoke carry x 50′

Sandbag carry x 50′

Start a clock and complete a 50′ zercher yoke carry @ 2x body weight and a 50′ sandbag carry @ body weight. Rest until the clock is at the 2:00 mark and begin another round. Complete this cycle for 20 minutes.

Strongman WOD | Wednesday 4.10.19

3 reps EMOM x 5 minutes of bear complex @ 135 pounds

2 reps EMOM x 5 minutes of bear complex @ 185 pounds

1 rep EMOM of bear complex @ 185+

When you get to the single reps add 5 pounds per minute until you fail to complete the complex.

The BEAR complex consists of a power clean, front squat, push jerk(lower the bar to your back), back squat, rack jerk, and finally back to the floor.