GROUP WARMUP
2 sets -
T-Spine Opener
5 Hinge (stiff-legged deadlift) with empty bar
5 Hang power clean
5 Front squat
5 Shoulder press+ 5 Push press + 5 Push jerk
BARBELL TEST
For time:
3 rounds of
""Macho Man""
RX+185/125 RX 145/100 Master 55+115/75
Rest 2:00
For time:
4 rounds of
""Macho Man""
RX+155/105 RX 115/75 Master 55+105/65
Rest 2:00
For time:
6 rounds of
""Macho Man""
RX+135/95 RX 105/70 Master 55+95/55
1 round of ""Macho Man"" =
3 power clean + 3 front squat + 3 shoulder to overhead
ALTERNATE TEST
3 Dumbbell hang power clean + 3 front squat + 3 push press
STRONGMAN WORK
3 sets of:
5 D-ball or sandbag over shoulder
50ft Farmers carry
CharityWOD Reminder
CharityWOD is getting close! If you haven't already, please email your partner names, team names, and divisions to hello@verostrength.com so that Pedro can register you. Also, bring your cash/check (made out to Sunday Strong). The deadline for both is May 6.
We've got a dozen teams so far! If you want to participate and need a partner, reach out and we will find you one.
