Friday 10.27.2023

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Manchester Fire Reigns Victorious at this years Inferno of the Badges, YESSS!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review
*Example: 2-3 Rounds of 1xShuttle Run or 100-200m + 5 x Push-ups + 10 x Light AKB Swings

Impact/Focus: Snatch Doubles
Movement Review, Warm-up Progressions and Barbell Sets/Reps building athletes to a working weight for the following.

7 Rounds, on the 2:30 of
Full or Power Snatch x 2-2-2-2-2-2-2 reps (@80% 1RM)

Post scores to comments.

For time
21 x American KB Swings (24/16kg)
21 x Knees-to-Elbows
21 x Ring Push-ups
Run 400m
15 x American KB Swings (24/16kg)
15 x Knees-to-Elbows
15 x Ring Push-ups
Run 400m
9 x American KB Swings (24/16kg)
9 x Knees-to-Elbows
9 x Ring Push-ups
Run 400m

Notes: Scaling details will encompass 200m Runs, 15-12-9 volume adjustment, and movement appropriate substitutions; one or any of these may be used as methods for scaling the level of the overall WOD to an individual athlete’s needs.

Post scores to comments.

Samy Daghir

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