01.16.2014

Warm-up Drills
I. Run 400m
II. Rambo Run
III. Mobility

Impact/Focus: Overhead Squat 3RM
Warm-up with 2-3 sets of 5-8 repetitions each before working through the heaviest 3 rep sets of Overhead Squats athletes are currently able to execute.

Overhead Squat 3-3-3-3-3RM

Post sets/reps/loads to comments.

“Disciplined Abuse IV”
For time
10 x Anyway Ground-to-Overhead (95/65lbs)
15 x Over-Unders (Rope @ 18”)
20 x Floorwipers (95/65lbs)
25 x Wallball (20/14lbs)
30 x Burpee Ground-to-Shoulder (Sandbag)
25 x Wallball (20/14lbs)
20 x Floorwipers (95/65lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Anyway Ground-to-Overhead (95/65lbs)

Post scores to comments.

Skill Development
Handstand Hold x 6 Rounds of (:20 on x :10 rest)
Prone Plank x 6 Rounds of (:30 on x :20 rest)
Ring Support x 6 Rounds of (:20 on x :10 rest)