Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling Series
III. Dynamics & Mobility
Impact/Focus: Back Squat
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
Back Squat 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.
“Open Workout 23.1”
Complete as many Rounds/Reps as possible in 14:00 of
60kcal Row
50 x Toes-to-Bar
40 x Wallball (20/14lbs)
30 x Cleans (135/95lbs)
20 x Bar or Ring Muscle-ups
Notes: Scaling for Muscle-ups, Pull-ups, & Scaled Pull-ups will be 1:1 reps for today, Ring Rows @ 30 reps to finish the round.
Post scores to comments.
