Partner warm-up with med ball chest passes and burpees. WOD 5 bear crawls (50′ down, 50′ back = 1) 200m sandbag run (70# sandbag), then 4, 3, 2, 1 for crawls, following each round with a 200m sandbag run -AR 19:54, DR 20:15, CM 22:14 Strength: 1:00 minute at each station, max reps, 4 […]
Tag Archives: bear crawls
Dynamic warm-up, then 3 rds of: 100′ bear crawl (50′ down and back) 20 Single leg deadlifts (62# KB) 15 Russian KB swings (62#) 10 Burpee box jumps (24″) Strength: Squats 8-8-5-3-3, superset with strict pull-ups, 8-8-8-8-8 MetCon: complete reps of 10, 9, 8…1 of SDLHP’s (72# KB) Standing broad jumps Oly-bar rows […]
ROM Drills, stretch, then 4 rds of: 200m front rack sandbag carry (70#) 10 V-up sit-ups 15 SDLHP’s (72# KB) 10 DB lateral raises (20# DB’s) 15 sandbag squats (70#) Strength: shoulder press 8-8-8-8, superset with box jumps (24″) 10-10-10-10 MetCon: 5 rds for time of 75′ bear crawl down, 75′ crab walk […]
ROM Drills and *Dynamic warm-up, then 100′ Crab walk 100′ Bear crawl 100′ Walking lunges 100 Ab-mat sit-ups 100 Butt-to-ball squats 100 Double-unders Strength: back squats 3-3-3-3-3, superset with DB triceps kick-backs 10-10-10-10-10 (25# DB’s) MetCon: 4 rds for time of 10 slam balls (30#) 10 DB windmills (35# DB) 10 180 jump […]
ROM Drills, then warm-up with 3 rds of: Lateral bear crawls, 50′ right, 50′ left 50 ab-mat sit-ups Partner med-ball chest passes, 50′ right, 50′ left Strength: DB Bench 10-10-10-10, superset with TRX leg curls 25-25-25-25 MetCon: 4 rds for time of 200m run 10 slam balls (30#) 20 straight leg deadlifts (95#) […]
ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set. Superset each with […]