Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: “Lynne”
5 Rounds of
Bench Press x Max Reps (bodyweight)
+
Pull-ups x Max Reps
Notes:
- This is a Benchmark WOD.
- We will hold athletes to 3:30 per round. Scaling will address the Bench Press either based on half or three quarters of bodyweight (ish) levels, as this will function well as a reference for future “Lynne” retest comparisons…
- OR athletes may need to prioritize the volume objective per round of 10 reps or more.
- Pull-ups scaling will mirror the intentions for volume as described above.
- The most recent “Lynne” blog post link for 05.10.2023 may be found HERE.
Post scores to comments.
“Dollah Store: 35 Cent Sale”
For time vs. a 15:00 time cap
Run 800m
35 x Thrusters (75/55lbs)
35 x Slamball (30/20lbs)
35 x Box Jump Overs (24/20″)
35 x V-ups
*Athletes may partition everything except the initial Run as needed.
Notes: Run distances may be bartered for on the intensity spectrum as needed; warning, this may backfire for the athlete. Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief. Rx+ may go for the 50 cent sale with 50 reps per movement; time cap grows to 18:00.
Post scores to comments.
