Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Benchmark Movement Primer
Deadlift, Bench Press, Power Clean movement review, set-up & warm-ups x 8:00
“Linda”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Deadlift (1.5 x Bodyweight)
Bench Press (1 x Bodyweight)
Squat Clean (.75 x Bodyweight)
Notes: Scaled percentages/weight guidance and points of performance for today’s benchmark WOD will be covered during the whiteboard brief. Recent Benchmark reference date: 12.28.2023.
Post times to comments.
Skill Development
4 Rounds for Quality of
50 x Hollow Rocks
12 x GHD Back Extensions
*Post WOD Mobility & Cooldown efforts.
