"I never saw a wild thing sorry for itself. A small bird will drop frozen dead from a bough without ever having felt sorry for itself." --D. H. Lawrence

WEDNESDAY, 21NOVEMBER2018 - Work For Today

Wave 3/Week 12/Day 2


CONDITIONING - In Teams of 3 

You and your team of 3 Must Keep the Sandbag Moving on the 50 foot course at all times for 10 Minutes. (Other than drops/transitions) But NO REST. Make the Sandbag Heavier than you would like it to be.  Work As a team. 


BUILD - You Have a STRICT 15 Minutes to work up to 95%-100% of Your 1RM Push Press or Jerk (Not Split Jerk). Once you are there, Drop back the weight and begin your rounds.  Use low reps, this is 1RM practice, not a warm-up.


STRENGTH - 15 Minute Time Cap (PULL THESE PERCENTAGES FROM YOUR TRUE 1RM’s.  Not what you just worked up to during the “Build” Phase.) 


Round 1

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

As Many Push Presses as possible @ 90% of Your 1RM (Goal 3+)

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


Round 2

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

As Many Push Presses as possible @ 85% of Your 1RM (Goal 4+)

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


Round 3

7 Single Arm BARBELL rows (BB in Corner) - Each Side 

As Many Push Presses as possible @ 80% of Your 1RM (Goal 5+)

6 Hanging oblique Leg Raises (Each Side)

100 Foot Gator Walk


STRONGMAN - Last Man Standing Axle Continental Clean & Press 

10 lb Jumps for Women

20 Lb Jumps for Men

:30 Seconds to perform the lift

Must Receive Down Command


ASSISTANCE FINISHER - 3 Rounds

Max Reps Close Grip Push-Ups on Dumbbells

1 Dumbbell Repping Waiter Walk*

2:00 Minute Plank as Rest. 


*Dumbbell Repping Waiters Walks

Perform 5 Strict Presses with the Dumbbells  On Last press, stay at Lockout.

Walk 5 Steps With Dumbbells in Waiter’s Walk Position

5 More Strict Presses

Walk 5 Steps With Dumbbells in Waiter’s Walk Position

5 More Strict Presses 

Waiter’s walk the Dumbbells back to where you started at. 

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