Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Movement Primer
Work through the following sets of Power Cleans, Push-ups & Air Squats to prime movements for the following Benchmark WOD.
VS 12:00 (6 x 2:00)
1-3 x Power Cleans
3 x Push-ups
5 x Air Squats
Post scores to comments.
“The Chief”
Complete 5 Rounds of
3:00 AMRAP x 1:00 Rest
3 x Power cleans (135/95lbs)
6 x Push-ups
9 x Air Squats
Notes: Score each AMRAP individually, begin each three minute working window from the start of a round with three Power Cleans. Highly advisable to take applicable training notes on scaling details for future benchmark references.
Post scores for five AMRAPs to comments.
Impact/Focus: Movement Primer
70lbs x 3 rep
“The Chief”
1. 4
2. 3+ 6
3. 3 + 1
4. 3 + 13
5. 4
(70lbs)
Notes: sweatyyyy hahaha
Shoulder press 20lbs 4 x 10
Bench press DB 20lbs 4 x 10
Romanian Deadlift 35lbs 10 x 10
DB Hip Thrust 40lbs 4 x 10
Leg Press, feet high and wide on platform 50lbs 10 x 10
Calf raises w DB 55lbs 4 x 12
Trail Run : 1.68
Notes: also forgot to mention for the WOD I can now do tricep push ups without shoulder clicking and chest to ground ! 🙂 No more wide arm shoulder push ups lolll lookin like a silly goose