Erik prepares for the 31 Heros WOD (8 thrusters @ 155 lbs, 6 rope climbs @ 15', 11 box jumps @ 30", all while your partner runs 400 meters with a 45 lbs plate)
1. Back flips 3-4 x 2-3
-sub 2 power jumps, 3 leg raises, and 4 heavy swings each rep for non compliance
-(total of 12-24 jumps, 18-36 leg raises, 24-48 swings, depending on ability)
2. stone shouldering 5x3
-sub sandbag, always use a weight that challenges the reps
3a. dips 3-4x10
3b. weighted walking lunges 3-4x10/10
3c. run 3-4x200 meters
-no rest, get it done, time yourself if you want
-sub 2 power jumps, 3 leg raises, and 4 heavy swings each rep for non compliance
-(total of 12-24 jumps, 18-36 leg raises, 24-48 swings, depending on ability)
2. stone shouldering 5x3
-sub sandbag, always use a weight that challenges the reps
3a. dips 3-4x10
3b. weighted walking lunges 3-4x10/10
3c. run 3-4x200 meters
-no rest, get it done, time yourself if you want