Warm-up Drills
I. Run 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunges
25ft Inchworms
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Overhead Squat 1-1-1-1-1
Warm up as needed (3 sets x 5 reps) before completing the workload below.
Overhead Squat 1-1-1-1-1
Post loads to comments.
Impact/Focus #2: DB Row
Work through the following workload using perfect technique. Increase weights with each set.
DB Row 4×10
WOD
5-10:00 Metabolic Conditioning
Skill Development
Using as many sets as necessary, accumulate 3:00 of L-sit Hold
“OHS” : 55# Pah!
“DB Row” : 45#
WOD : 169 Hammer Strikes (10#)
OHS 155 x 1
DB Row 100#
WOD 150 @ 10#
OHS: 245×1
DB Row: 100lbsx10
180 hammer strikes
Overhead squat: 140#, 5lb PR (done on Saturday) 🙂