Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility
“Choose Your Own Adventure Part 2”
Complete Four Rounds of the following workload for each respective movement/station as quickly as possible.
1:00 or 7 x Power Clean (165/110lbs)
1:00 or 10 x Pull-ups
1:00 or 20 x GHD Sit-ups
Rest 1:00
Notes: Athletes may either grind through a ruthless time trial workload for the entire minute or perform a max effort sprint/unbroken set of work; this ensures maximal rest and thus better repeat maximal efforts across the day’s training. Get some, freaks.
Post scores to comments.
Skill Development
ROMWOD: “Open Series: 17.5”
That rep scheme was spot on today! ;)-
Choose Your Own Adventure Part 2: ✔️ (65# power cleans and subbed ring-rows for the pull-ups due to my healing hands)
“Choose Your Own Adventure Part 2”: Rx’d (115# PC)