Warm-up Drills
I. Pliability/ROMWOD (‘For The Birds’) or Coach’s Choice
II. Set-up/Warm-up for Movements
Impact/Focus: Deadlifts & HSPU’s
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Every 2:15 x 7 Rounds Total
5 x Deadlift
5 x Handstand Push-ups (strict or kipping)
NOTES: Climb weight or work towards sustained sets with a bias toward ‘Diane’s’ 225/155lb rx load. Strict or Kipping for the Handstand Push-ups. Work smoothly through the ten total reps (5+5) per interval, managing rest/efforts as needed.
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“No Ceilings”
For time, vs. a 12:00 time cap
1-2-3-4-5-6-7-8-9-10 reps for time of
Burpee Jumping Pull-ups
Wall Walks
Bumper Plate Devil’s Press (45/35lbs)
Notes: Scaled volume vs. the time cap would be 1-7 reps per movement. Individual movement scaling will be covered during the Whiteboard Brief. Attempt to smash through this grind of movements with a longer range of motion per rep today, the challenge will be not falling not a cocoon of inertia between sets. Athletes will also be getting familiar with this form of Jumping Pull-up which begins without the athletes hands on the bar today (which differs from the movement as it appears in WODs like the Benchmark ‘Filthy 50’. Bring the lumber, Ninjas.
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