ROMWOD: “Live Your Dreams”
Runtime x 14-18:00
Pigeon
Puppy Dog
Saddle
Saddle Eagle
Link to ROMWOD found HERE.
Warm-up Drills
I. Run 200 to 400m
II. 2 rounds of
7 x Sumo Deadlift (45/35lbs)
7 x Barbell SDHP
7 x Strict Press
14 x Deadbugs
III. Mobility & Yoga Poses
Impact/Focus: Strict Press Heavy / 3RM
Warm-up with 2-3 sets of 3-5 repetitions each before working through/building to the heaviest 3 rep sets of Strict Press athletes are currently able to execute.
Every 2:00 x 5 Rounds complete the following
Strict Press 3-3-3-3-3RM
Post sets/reps/loads to comments.
“Gas Pedal”
For time, Partitioned as needed:
55 x Deadlift (225/135lbs)
55 x Handstand Push-ups
55 x Toes-to-Bar
55 x Jumping Slamball
Row 1000m
Notes: 14 minute soft time cap, 18 minute hard time cap.
Scale as needed for movements to
55 x Push-ups,
55 x V-ups,
55 x Slamball/Hammer Strikes,
& Row 500m.
Post scores to comments.
Strict Press 3RM: 60#
Gas Pedal: 3+25 (5 rounds of 11reps & 200m)(115#/pushups)
Press: 85×3 and 90×2
Gas Pedal: 92 reps (1 abmat hspu)