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| This is what Zercher Walks with a yoke look like. |
Warm Up:
- None really, just started in with the workout. Probably not a good idea.
SWOD:
Warm Up Zercher Walks for 50 ft:
- 175x1
- 275x1
- 375x1
Work Sets: 2 Rounds of 2:00 of max distance walks (in 50 ft increments) with 375
- Round 1: 200 feet (4 x 50 ft walks)
- Round 2: 250 feet (5 x 50 ft walks)
Metcon:
5-4-3-2-1 Reps of:
- 173 lbs Stone Shoulder
- 1 50 ft prowler push at 250 between sets
Time: 15:15
The Zercher Walks are a big weakness for me and really tire out my mid back, which slowed me down a ton for the metcon. Always fun to discover something you suck at! Here's a video of one of my 173 lbs stone shoulders. Must remember to wear protective clothing as now my forearms and shoulders are all thrashed from the stone.
I just realized that video is kinda creepy with a lot of silence other than some heavy breathing. Some of that breathing is Ryan, though, who is just off screen to the left lifting his own stone.
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