Warm-up Drills
I. Pliability/ROMWOD (‘For The Birds’)
II. Set-up/Warm-up for Movements
Impact/Focus: Dumbbell Snatch & Turkish Get-ups
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Every 2:15 x 7 Rounds Total
3L+3R x Dumbbell Snatch
1L+1R x Turkish Get-ups
*Climb weight as able across sets.
Post scores to comments.
“Cosmohedron”
AMRAP 8:00 of
15 x American KB Swings (24/16kg)
30 x Double-unders
Rest 2:00,
Then… Immediately Into:
AMRAP 8:00 of
Shuttle Run 20-30-40ft
10 x Push-ups
10 x Goblet Back Lunges
NOTES: Complete each AMRAP for it’s own score of Rounds/Reps. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
Post scores to comments.
