Warm-up Drills
I. Run 2-400m
II. Dynamics
-Tall Duck Walk & Walking Calf Raises
-Pike Walk & Spiderman Lunges
-Scorpions & Seal Stretch
III. Mobility
-Low & High Hammies
-Front Rack
-Leg Back & Across
-Couch Stretch
-Fig4 + Back Bridges
Impact/Focus: Back Squat “Manion” Primer
5:00 x Back Squat Warm-up with sets of 3-5 reps building to intended starting weight.
Then… Every 2:00 work through the following sets, climbing weight as able:
Back Squat 10-8-6-4-2+ (last sets max reps)
Post scores to comments.
“Helen”
3 Rounds for time of
Run 400m
21 x American KB Swings (24/16kg)
12 x Pull-ups
Notes:
Scaled “Helen” is as follows,
3 Rounds for time of
Run 200m
21 x American KB Swings (scaled KB weight)
12 x Scaled Pull-ups or Ring Rows (1:1 for reps)
This is a Benchmark WOD, bring the lumber (and your log books/devices), ninjas.
Post scores to comments.
Skill Development
3 Rounds of Max Plate Hold and Max Hang from Pull-up Bar
