Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Back Squat
5:00 x Warm-up Sets/Reps building to an intended starting weight; Climb in weight as able to the best heavy single on the day/PR.
Every 2:30 x 6 Rounds Total
Back Squat 5-5-3-3-1-1
Post scores to comments.
“Angie”
Complete for time
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Air Squats
Notes:
Movement scaling 1:1 (ie. Banded Pull-ups or Ring Rows etc), the goal is to keep each movement under 6-8 minutes of working time. The goal is to finish as quickly as possible, so take short breaks that facilitate bigger, continuous rep sets. Reps are assigned to be completed without partitioning in this BENCHMARK WOD, however partitioning as a scaling protocol may be applied in some situations. Reference post link for “Angie” 07.11.2022 may be found HERE.
Intermediate Scaled Option:
50 x Pull-ups
50 x Push-ups
100 x Sit-ups
100 x Air Squats
Beginner Scaled Option:
100 x Pull-ups
100 x Push-ups
100 x Sit-ups
100 x Air Squats
Post scores to comments.
