Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Clean Doubles
Warm up as needed (3 sets x 3 reps) before completing the following workload of Cleans.
Clean 2-2-2-2-2
Notes: Today’s training will be touch & go repetitions.
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Impact/Focus #2: Turkish Get-ups
Warm up as needed before completing the following workload every :90 for 6 total rounds.
1 x KB Snatch + Turkish Get-up** (Left)
1 x KB Snatch + Turkish Get-up** (Right)
Notes: A completed repetition will include a KB snatch, then performing the turkish get-up in reverse order from standing, supine, back to standing.
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WOD
5-10:00 Metabolic Conditioning
“Clean Doubles” : 135# x 3
No TGU’s – did shoulder mobility
Met Con: 30-20-10 Russian KB & Slamball
6:25 (20kg/30#)
Clean Doubles: 95×2 (100×1)
Turkish Get-Ups: 30#
Metcon: 9:24 Rx
Snow shoveling: 12+ inch tall plow berm at 7am
Clean Doubles: 2×215#.
Turkish Get-ups: 70# (31.8kg).
WOD: 4:37 Rx.
Clean Doubles: 165#x2
Turkish Get-Ups: 24kg
MetCon: 5:24 Rx’d (24kg Russian KB Swings, 20# Slamball – 30-20-10)