Warm-up Drills
I. Pliability/ROMWOD
II. Set-up/Warm-up for Movements
Impact/Focus: Rope Climbs & Bench Press
Warm up as needed before completing a 12:00 AMRAP for Quality of
Rope Climbs x 1-3 Reps
+
Bench Press x 5 reps
(Climb weight as able)
NOTES: Scale Rope climbs as needed from modified height, Pulls-to-standing, through Ring Rows. Cap weights/efforts as needed to stay salty for Friday Night Lights. Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“Bellows”
4 Rounds for time
vs. a 12:00 time cap
Row 350/300m
35 x Mountain Climbers (2 count)
35 x Double-unders
20 x Slamball
NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Recovery efforts and Preparation for 25.1
Completed 2/28/2025
modified