Sled Drags

Sled Drags


Strength:

Dips, 3 x 8
One Max Effort Set Back Squat @ 50% 1RM after dips.

Sport Strength:

1a) ME Muscle Up  

1b) 3 x 5 Back Squat HAP  *If you do not have multiple muscle ups complete 3 singles each round. If you do not have muscle ups complete 3 jumping muscle ups each round. 

WOD:

Sled Drags or Prowler Push, 4 trips down and back
400 m recovery jog between each trip
*Move at a good constant pace. Vary weight if needed. Alternate between sleds and prowlers if you wish.

Daily Challenge:

Partner Med Ball Sit Up Toss 2 x 50

Mobility:

Samson Stretch and Legs on Wall

Post loads for your Strength/Sports Strength & Time for WOD to comments.

Posted on Fri, February 8, 2013 by CrossFit OKC

4 comments (Add your own)

1. Ray wrote:
strength:
for bar dips
BodyWeight +10, +15, +17.5
Backsquat: #145 @20reps

WOD - didn't keep time
2 prowler push - 2 sled
#70 prowler
#50 push
#75 prowler
#45 push

round 3 was pretty ridiculous looking, last 10meters were a crawl. However, I was sufficiently exhausted :)

only did have DC 1x50 med ball situps w/partner

Great finish to week.

Fri, February 8, 2013 @ 4:12 PM

2. Lisa A wrote:
Fun Workout - LOVE, LOVE, LOVE sleds!

Prowler x2 with 50#'s
Sled Pull x2 with 90#'s (last round pulled backwards to help with shinplints)

GK - did I mention I love sleds?

Fri, February 8, 2013 @ 9:16 PM

3. Rob Ford wrote:
SS:
ME Muscle ups. 7 - 6 - 6
Working on staying in false grip.
3x5 back squat: 225-225-245

Sleds.......
I did them and only saw a few stars.

Sat, February 9, 2013 @ 4:22 AM

4. YuzLe wrote:
155 don't know that I had another front squat 1 rep max .11:40 rx weird day just glad I got thuorgh the wod (not weird wod, just weird off balance day) And way to go Matt!!!

Thu, February 28, 2013 @ 11:02 PM

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