25 min stretch !!
Optional active recovery
800 m run / row
50 medball dead bugs
600 m run / row
40 medball dead bugs
400 m run / row
30 medball dead bugs
200 m run / row
20 medball dead bugs
WINNER GETS A PAIR OF NOBULL SOCKS !! Let’s have some fun 🤩
*ROGUE WHEEL CHALLENGE *
An approved hold will consist of the following:
Forward Plate Hold
Plate begins with the hands at waist level
Athlete must position themselves so that their butt, back and head are against a vertical wall or upright with the heels of the feet no more than 8 inches from the wall
Competitors must lift the plate into the hold position without assistance
This is a traditional strongman style forward hold with the arms held perpendicular to the body and the elbows fully extended throughout the hold
Hands must be positioned at the three and nine o'clock positions on the plate with the plate oriented vertically
Plate may only be supported with the hands
Body may or may not be locked out
The top edge of the plate must remain between the athlete's chin and crown of the head. The challenge ends when the plate edge moves lower than the chin or higher than the crown.
Bending of the elbows in order to gain an advantage will result in the termination of the hold
The timer may begin once the plate is in the approved holding position FLOW
The workout begins with the athlete standing upright
Butt, back and head in contact with the wall
Heels of the feet no more than 8 inches from the wall
Arms holding the plate down at their waist.
When the athlete is ready, they may raise their plate and begin their challenge attempt:
The clock should begin when the plate is lifted to the approved holding position.
The hold is over when the plate edge moves lower than the chin, higher than the crown or the body is no longer in the approved holding position
Timer stops at this time