Elevated Bear Crawling

Workout of the Day

WOD 1 – in the morning…

L sit holds from the ground – 5 max sets

WOD 2 – in the afternoon…

3 rounds for time:

35 yard elevated bear crawl

35 yard front rack walking lunge (2 pood)

30 rope slams (50 foot climbing rope)

Absolutely kick ass WOD this afternoon in what turned out to be a pretty torrential downpour for some of us. It was one of those workouts that turned out to be much harder than anticipated. The bear crawls were more technical than anything else because of the slot roofing we were crawling across. Dirt, moss, and rain make such a surface rather slippery to climb atop. Also, trying to catch your breath while bent over is never easy. Doing the lunges in a front rack was a subtle stroke of genius. Pre-fatigued shoulders, mandatory core engagement, and difficulty balancing are some of the advantages to doing them this way. Definitely a bigger challenge than I’m used to on this exercise. And of course, finishing with the mother of all heart rate jackers was just brutal. I hate rope slams in the middle of a workout. They suck the life and guts out of me every time. There’s just not many things this effective, and I think my rope has been through just about every type of weather and terrain because of that. Check out the video below.