Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
III. Set-up, Training Flow & Movement Review (Foam Rolling, Couch Stretch, T-spine Mobility)
Impact/Focus: Barbell Squats & Jump Rope
Warm up as needed before completing the following workload every 3:00 for 4-5 Rounds total.
4-5 Rounds, vs. a 3:00 repeating clock
I. Back or Front Squat x 3 reps
(climb weight, sustain across at a challenging load, or emphasize movement improvement)
+
II. Double-unders x 30, 50 or Max Reps
(complete the Jump Rope task in the in time remaining)
NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
“A Dingey Dingy”
For time
Row x 50-40-30-20-10kcal
GHD Sit-ups x 30-25-20-15-10
NOTES: Additional Scaling and Points of Performance will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
Pliability ROMWOD Routine: 15-18 minutes
3 Mysterious Options await on the menu
