Warm-up Drills
I. Speed Rope x 4:00 (cumulative)
or
Speed Rope ‘Rep Ladders’
Single-unders: 10-20-30-40-50-40..10
Double-unders: 5-10-15-20-25-20-15-10-5
II. Mobility
Impact/Focus: Overhead Squat EMOTM x 10
Warm up as needed before completing the following workload every minute on the minute for ten total rounds
EMOTM 1,2,3…10 x Overhead Squat (135/95lbs)
:15 x Barbell Re-rack/Recovery time
Notes: The first minute begins with 1 rep, the second two reps, the third three reps, continuing in this fashion until ten reps are to be completed in the final round. Athletes will be given :15 for transition time and or weight adjustments/barbell re-racking. Weight guidelines are 135/95lbs, however appropriate weight scaling should be applied as needed.
Post loads/total reps completed to comments.
“Trifecta”
15-12-9-6-3 reps for time of
Pull-ups (C2B)
Slamball (40/20lbs)
Push-ups
Post times to comments.
ROMWOD: “Mental Games”
OHS: ??
Trifecta: 6:27 Rx.
Overhead Squat EMOTM: I don’t want to talk about it. Okay I will. Started with 95# until I got to the set of 8 and failed the last rep. Dropped to 85# after acting like a little bitch then finished the set of 10 in 2 sets. The end.
Trifecta: 18:12 RX. Felt good about my chest to bar pull-ups and pushups today, so a victory there. Yay 🙂
Overhead Squat EMOTM: Went pretty similar to Kerry ? 75# for rounds 1-4, then dropped down to 65# for 5-10. Didn’t finish round 8 and my wrists gave out before managing anything on 10 ??♀️ May need to revisit that one in the future!
Trifecta: 17:32 Rx
Overhead Squat EMOTM: 95# easy-peasy
“Trifecta”: 13:15 (Regular Pull-Ups…attempted C2B for the first 2 rounds)