Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility
Impact/Focus: Overhead Squat 3-3-3-3-3
Warm up as necessary (2-3 sets x 3-5 reps each) before completing the workload below.
Overhead Squat x 3-3-3-3-3
Notes: Today’s focus will not be trying to hit a 3RM, but rather focusing on determining/addressing mobility issues some of our athletes may find limiting their ability to Overhead Squat ability/progress.
Post loads/sets/reps to comments.
“Ring the Bell”
For time
Row 250m
21 x KB Swings (32/24kg)
21 x Goblet Squats (32/24kg)
Row 500m
15 x KB Swings (32/24kg)
15 x Goblet Squats (32/24kg)
Row 750m
9 x KB Swings (32/24kg)
9 x Goblet Squats (32/24kg)
Post scores to comments.
Overhead Squat : 60# x 5
Ring The Bell: 14:06 w/ 24# KB
OOPS – 24kg KB not 24#
OH squat 125# x 3 (PR!)
Ring The Bell: 17:17, w/53# KB
Ring the Bell 18:55