Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Air Squats
10 x DB Snatch (5L/5R)
10 x Hollow Rocks
III. Mobility
Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.
5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%
Post sets/reps/loads to comments.
“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
6 x 1-arm DB Snatch (3R/3L)
7 x Ring/Static Dips
20 x Double-unders
Notes: Rest 1 minute between each 4 minute AMRAP. Repeat for a total of 3-5 cycles (2-3 Rounds
Post scores to comments.
Skill Development
21-15-9 of
Strict Toes-2-Bar/Knees-2-Elbows
Inchworms to Hollow Body Plank Hold
Congrats Ashley!!
What a great picture. You make that look so easy. The KB is perfect, despite the idiotic comments on the main page.
Press 90×5
Wod 3 rounds x5
Great Picture!!!!
Press: 75-85-95 x 5
Harsh Tribunal II
2+6DB; ;2+6DB;1=2DU; 1+7DU; 1+9DU (45# DB’s)
Got up to a string of 8 DUs…..