“I’d Rather be Dead than Average.” - Arnold 

WEDNESDAY, 06MARCH2019 - Work For Today

Wave 2/Week 4/Day 3


CONDITIONING - Team Competition - 15 Minute Time Cap

In teams of 2, you must complete:

50 Pull-Ups or 75 Inverted Rows

80 Push-Ups or 100 If on your knees

100 Sit-Ups

140 Squats

40 Burpees

** Only One Athlete can be working at a Time.  
Your Team score is the combined total of all reps.
The Team Must Complete all Reps of one exercise before moving Onto the next.
Fastest Team Wins.


STRONGMAN GIANT SET - 4 Rounds - Adding Weight Everywhere you are able to

50 Foot Seated Arm Over Arm Sled Drag

50 Foot Back Peddle Sled Drag (Returning the Rope)

2 Split Jerks or “Z” Presses (Aim to break 90%)

6 Hanging Rainbows (Each Side)

3x agility Ladder

20 Double Unders or 1:00 Minute Jump Rope

1x Odd Grip Farmer’s Walk Obstacle Course (Each Hand)

No Rest Between Exercises.  Stay Focused. Rest as long as it takes you to add weight Between Rounds. 


MINDSET - REVERSE Sally Dumbbell Strict Presses.  So when they say “Bring Sally DOWN” - You will Press the Dumbbells and Hold them in the Lockout position Until you are told to, “Bring Sally UP”.  At which point you will do the reverse and drop into front rack. 

Go Heavier than is enjoyable. 


STRONGMAN - 3 Rounds of the “Z” Loading Medley

Start Flat on Your Stomach - :60 Second Time Limit

Sprint 50 Feet to Sandbag.  (Very HEAVY) Load Over the Low Bar

Sprint 50 Feet to Keg.  (Regular HEAVY) Load Over the Medium Bar

Sprint 50 Feet to Atlas Stone.  (HEAVY-ish) Load Over the High Bar as many times as possible for the Remainder of the Minute.  Your Score is the Number of Stone loads you complete. 

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