Warm-up Drills
I. Pliability/ROMWOD
II. Set-up/Warm-up for Movements
Impact/Focus: Push, Pull & Core Static
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 with the Bench Press. Select Strict Pull-ups or Ring Rows for the Pull component. Hang or Support L-sit Holds or scaled iteration for the Static Core efforts.
6 Rounds, on the 2:30 of
I. Bench Press x 1-7-1-7-1-7
II. 5,7 or 9 Strict Pull-ups or Ring Rows
III. :20 x L-sit or Core Static Hold
*Adjust weight across sets as needed, climbing through the single reps and sets of seven reps as able.
Post scores to comments.
“Direct Smacktion”
Complete as many Rounds/Reps as possible in 12:00 of
Row 20/15 Kcal
15 x Slamball or 30 x Hammer Strikes
20 x GHD Sit-ups or 25 x Abmat Sit-ups
NOTES: Scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
