Be Careful Traveling in the Inclement Weather;
We are open for Normal Hours today.
Warm-up Drills
I. ROMWOD/Pliability or…
II. Set-up, Training Flow & Movement Review
*Example:
Shuttle Run Ladder x 10,20,30,40,50,40,30,20,10ft
Then… 3 Rounds of
8 x Air Squats
8 x Light AKB Swings
4 x Slurpees (3L+3R Step-into Burpees)
Impact/Focus: Front Squat
Warm-up sets & reps; prioritizing movement points of performance before building to a starting weight.
6 Rounds, on the 2:30
Front Squat 3-3-3-2-2-2RM (climb weight)
*Finish with the best 7-10RM set/weight possible.
NOTES:
Climb across sets/reps to the best three rep and double rep sets on the day. Finish with a lighter (50%) drop set for 7-10 reps after the last interval.
Post loads to comments.
“Grettel”
10 Rounds for time of
3 x Clean & Jerks (135/95lbs)
3 x Burpees Over Bar
NOTES: This is a Benchmark WOD, and don’t panic, this is a lighter burpee week; which also rhymes with tongue in cheek… Reference WOD date of 10.10.2022 linked HERE.
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