Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Bench Press
Warm-up Sets & Reps building to a starting weight for the first round of a heavy single rep; set-up with enough weights to change back and forth as needed from 1’s to 7’s etc.
6 Rounds, on the 2:00 of
Bench Press x 1-7-1-7-1-7
*Adjust weight across sets as needed, climbing through the single reps and sets of seven reps as able.
Post scores to comments.
“Birfday WOD”
Complete for time vs. a 14:00 soft time cap
Run 400m or 7 x Shuttle Runs
Then…
2-4-6-8-10-12-14 reps of
Bumper Ground-to-Overhead (45/35lbs)
Burpees w/ Jump to Bumper Plate
V-ups
Then…
Run 400m or 7 x Shuttle Runs
Notes: Rx+ may substitute Knees-to-Elbows for the V-ups among other sinister upgrades. Additional scaling details and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
