Wednesday 10.10.2023

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Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review

Impact/Focus: Turkish Get-ups & American KB Swings
Warm-up x 2-3 sets of each movement, then…

Every 2:30 x 7 Rounds work through the following

2 x Turkish Get-ups
7 x American KB Swings

Notes: Climb weight as able across Turkish Get-ups & Swings. Movement points of performance and practice will be the priorities of the day for newer athletes. Bring the lumber for this one, Ninjas.

Post scores to comments.

“Cannon Fodder”
12:00 AMRAP of
7 x Sandball Over Shoulder (60/40lbs)
7 x Sandball Push-ups (feet on Sandball)
15 x Sandball Anchored Abmat Sit-ups
50ft x Sandball Bearhug Walk

Notes: Scale Push-ups to the traditional floor set-ups as needed. Rx+ 100/60lbs… Keep those chins up on any incline Push-up action. Dumbbells may be substituted for a scaled format of this WOD with Devil’s Press in place of the Sandball Over Shoulder and a Dumbbell Farmer’s Carry for the Bearhug Walk.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 10.10.2023”

  1. Impact/Focus: Turkish Get-ups & American KB Swings
    35lbs Rx

    “Cannon Fodder”
    3 + 2 Devil’s Press 25lbs DBs

    Notes: The gym open again! <3????????????


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