Warm-up Drills
I. Tabata Speed Rope
II. 6:00 AMRAP of
10 x Push-ups (CFGS)
10 x KB Swings (24/16kg)
10 x Hollow Rocks (2ct)
III. Mobility
Impact/Focus: Press 3-3-3+
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% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%
Post sets/reps/loads to comments.
“Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest
Post scores to comments.
Skill Development
25-20-15-10-5 reps of
GHD/Abmat Sit-ups
Back Extensions
Press: 73#F
“Black Lung III”
3 rounds@ 1000m
4:42/4:40/4:39
Strict Press: 5@ 90#
Black Lung (WOD I): 12:26 total {Each round was somewhere between 3:56 and 4:30. I didn’t bring a camera to record the whiteboard}.
Press 3-3-3+: 70-80-90 x 6
Black Lung III: Option I: 4:00/4:06/4:13
Strict Press:
7 x 135#
Black Lung III:
3 rounds @ 1,000 meters
3:26/3:37/3:37