Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
*6:00 AMRAP of 10 x Deadbugs + 20 x Hollow Rocks + 30 x Jumping Jacks (‘touch-n-touch’)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Hang Power Clean
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 7 Rounds
Hang Power Clean 3-3-2-2-1-1-1
*Learn, Drill (practice), Warm-up & Move Well prior to chasing heavy weights.
Post scores to comments.
“This Will Be Interesting”
12:00 AMRAP
Row 300m
10 x Ring Dips
10 x Burpees
Notes: Scaling, goals/training intentions and Rx+ Menus are spicy today, HEAVY emphasis on unbroken style burpees (sans any faceplates from arm fatigue). Details and Points of performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Today’s Post WOD Accessory Training is optional yet highly encouraged, complete at own pace if time permits.
GHD/Abmat Sit-ups x 25-20-15-10-5
Rest as needed/Perform Cooldown routine between sets.
Resources:
The Hang Power Clean
The Ring Dip
Kipping Ring Dip
Rowing
From the Archives: Rowing Technique
