Tuesday 10.06.2020

Warm-up Drills
I. Row 500m (Power Curve)
II. 3 Rounds of
7 x Air Squat
7 x Push-ups/Hindu Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Notes:

• Special Emphasis on Front Rack, Dip, & Overhead Archtypes.
• Applied efforts to improve these aspects of movement involve Mashing and Mobility drills for areas such as the Anterior Shoulder/Compartment, ankle capsule (impact on range of motion), etc.

Impact/Focus: Gymnastic Upper Body Strength
Every two minutes for 6 Rounds total complete the following workload, partitioning as needed if applicable (Pull-ups & Ring or Static Dip athletes).

6 Rounds x 2:00
5 to 10 x Muscle-ups
or
7 to 10 x Pull-ups + 7 to 10 x Dips

Notes:

• Athletes should select a challenging rep range and strive to achieve that rep load within a 1:00 to 1:15 second window of time.
• The remaining time should be rest during each round after finishing Muscle-up or Pull-up & Dip sets.
• Partition between the two movements as needed if that is your path for the day; for example, a round could be completed as 5 x Pull-ups + 5 x Ring Dips + 5 x Pull-ups + 5 x Ring Dips for a training selection of 10 reps
• provided it was completed within the total time of two minutes allotted.

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“Two T-recks”
Complete for time

Run 400m

5 Rounds of
9 x Thrusters (95/65lbs)
15 x GHD Sit-ups

Run 400m

Notes:

• This workout begins and ends with a 400m Run (To clarify: this means there are two runs total.
• Yes, there are only two runs in today’s WOD.
• One less run than three 400m Runs is the correct number of Runs).
• …
• Abmat Sit-up scaling will be 21 reps per round today.
• Scale the Thruster weight as needed to emphasize bigger, unbroken sets during each round.

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