Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Front Rack Mash, Banded drills & Squat Mobility)
Impact/Focus: Static Strength AMRAP
Complete as many Rounds/seconds as possible of the following vs. 8:00
:20 x Handstand Hold
:20 x L-sit
:20 x Squat Hold (Bottom ROM of Squat)
:20 x Chin Over Bar Hold (top of Pull-up)
Notes: Scaling and points of performance will be covered during the whiteboard brief.
Post rounds and time to comments.
“SISOSIG”
15:00 Total Time Cap
2 Rounds for time of
30 x Wallball (20/14lbs)
30 x V-ups
30 x American KB Swings (24/16kg)
30 x Box Jumps (24/20”)
60 x Mountain Climbers (1 is 1)
Notes: Option to advance to the next movement EMOTM, to be explained further to mitigate natural panic level of athletes during whiteboard brief. WOD Acronym Translation: “Should I Stay Or Should I Go”.
Post scores to comments.
