Warm-up Drills
I. Row 2:00 or 35kcal
II. 2 Rounds of 10 x Air Squats, 7 x Push-ups & 15 x Hollow Rocks
III. Dynamic Drills
III. Mobility (Seal Stretch, Pigeons, Seated Straddle, Child’s Pose, Banded & Wall Drills)
Impact/Focus: Full Clean & Jerk Singles
Warm-up Sets/Reps x 5:00
Build to a challenging weight that allows technique refinement and movement competency development;
8 Rounds, on the 1:30 of
Full Clean & Jerk x 1-1-1-1-1-1-1-1 (Climb weight as able)
*Athletes may build across sets and reps.
Post scores to comments.
“Raggedy Annie”
Complete for time vs. an 8:00 Time Cap
50 x Double-unders
33 x GHD/Abmat Sit-ups
40 x Double-unders
27 x GHD/Abmat Sit-ups
30 x Double-unders
21 x GHD/Abmat Sit-ups
20 x Double-unders
15 x GHD/Abmat Sit-ups
10 x Double-unders
9 x GHD/Abmat Sit-ups
Rest 2:00, Then…
Complete for time vs. an 8:00 Time Cap
5 Rounds for time of
40 x Mountain Climbers
15 x Slamball (30/20lbs)
40 x Jumping Jacks
Notes: Rest 2:00 and then immediately move into the second part of the WOD if able to complete part 1 within the time cap.
Post scores to comments.
