Tuesday, January 27, 2015


5:00 EMOM
10 hollow rocks + 10 tuck crunches

200 m run
12 toes to bar
12 power snatches (95/65)

*Courtesy of Bold City Beatdown

Post WOD
6 x 100 m sled walk (fw-bw-fw-bw-fw-bw)

Tip of the Day
Why do we sled walk? We sled walk for a few reasons.  First, it's very low impact cardio.  Pull a heavy sled behind you for a few hundred meters and then take your heart rate! Second, it's an awesome way to increase your squat and deadlift without squatting or deadlifting.  The sled pull is a very posterior chain dominate movement.  You should feel like your pulling the sled through your heels, using your hamstrings and glutes.  If you feel like sled pulling is giving you calves of steel, stop pulling through your toes! So in short summary, sled walking gives you a nice posterior chain, a stronger heart, and iron lunges.  What more could you want in life?