Wednesday 11.15.2023

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Am be slayin’ em (WODs).

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

Impact/Focus: Bench Press
Warm-up sets and reps building to a 5 rep working weight to begin the following strength training;

12:00 to complete
Bench Press 5-5-5-3-3-3 (*Climb weight across sets as able)

Notes: If time permits complete 1-2 drop sets of 8-12 reps at 50% or less of working weight on the day.

Post scores to comments.

“Reset to Red”
AMRAP 14:00 of
10 x Burpees
80ft x Bearcrawl
15 x Strict Knees-to-Elbows
10 x Push-ups

Notes: Scaling, points of performance and training intentions will be included in the whiteboard brief. Bring the lumber, Ninjas.

Post scores to comments.

Skill Development
Prone and Side Planks 4 x cumulative 1:00 per,
L-sits (hang or Support) 5 x :10 to :15
GHD Back Extensions 3 x 12 reps
3 Rounds of 8 x Front (4R+4L) + 8 x Back Scales (4R+4L)
HS Holds & Kick-up Practice (stop attempts before faceplants)

These are some options that we will be introducing as the athlete energy survival rate and time permits post WOD; interchangeable with Post WOD training mobility/flexibility guidance.

Samy Daghir

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