Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility
Impact/Focus: Gymnastics Strength EMOTM
Warm-up for Strict Pull-ups and Strict Ring Dips; perform individual mobility efforts to ensure the required range of motion for each is consistently executed for each respective task.
Every minute on the minute for 12:00 total work through the following;
Odd Minutes: 12-10-8-6-4-2 x Strict Pull-ups
Even Minutes: 12-10-8-6-4-2 x Strict Ring Dips
Notes:
- Scaled sets/reps today will be 5-5-5-5-5-5 for both movements.
Post scores to comments.
“An Exciting Arrangement of Letters”
Complete for time
50 x Wallball (20/14lbs to 10/9ft targets)
12 x Muscle-ups
35 x Wallball
9 x Muscle-ups
20 x Wallball
6 x Muscle-ups
Notes:
- Scale Muscle-ups to Pull-ups for 21-15-9 reps respectively.
- Athletes with inconsistent Muscle-ups will have 21-15-9 attempts in order to hit the intended 12-9-6 reps per round should they choose the Rx’d format.
Post scores to comments.