"Strongman Day"
Warmup:
A few zercher walks with the empty yoke.
SWOD:
Max 50 foot zercher yoke walks with 1.5x bodyweight (275#) in 2 minutes. Rest 10 minutes and repeat.
-5 lengths + 9 feet first attempt, 5 lengths + 12 feet second attempt
A zercher walk is basically carrying the crossbar of the yoke across your forearms and biceps while you walk with it. It absolutely fried my lower and middle back. The amount of force it places on your core is unreal. I focused on trying to stay tight as best as I could, but I hit failure more than a few times.
Metcon:
5-4-3-2-1
Atlas Stone to Shoulder w/ 116#, with one 20 foot rope climb in between each set.
7:52
I had to do a shortened WOD in order to finish in time to coach class, but this one still smoked my grip. My rope climbs have improved dramatically. This was the first time I have ever used them in an actual WOD. Even though I only did 11:52 of actual work today, this was easily the heaviest day of the week for me. Officially smoked.
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