Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Hips, Hammies, Hip Flexors & T-spine/Lats for today’s Mobility emphasis.
Impact/Focus: Bench Press & Dumbbell Row
Against a 12:00 Running Clock complete 4-6 Rounds for Quality of
7 x Bench Press
7R+7L x 1-arm Dumbbell Row
*Climb weight as able.
Post scores to comments.
“Duplicitous”
Complete the following Chipper format WOD in teams of 2 athletes. One athlete works and one rests; as long as half the reps are completed by each athlete they may partition workloads however they wish.
150 x Partner or Over-Rig Wallball (20/14lbs)
50 x Shuttle Runs
100 x Lateral Medicine Ball Pass
20 x Wallwalks
50 x Barbell Ground-to-Overhead (95/65lbs)
*One Partner holds their Barbell in the Front Rack while the other works through the rep load.
NOTES:
Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
