Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
Impact/Focus: Turkish Get-ups & Dumbbell Snatch
Warm-up Sets/Reps building to an intended starting weight/movement prep.
Versus a 12:00 Running Clock attempt to complete 7-10 Rounds of
2 x Turkish Get-ups (24/16kg; one rep per side)
6 x 1-arm Dumbbell Row (Low Plank, Elbow/forearm on Bench)
*Climb weight as able across sets.
Post scores to comments.
“Surthrival”
3 Rounds for total reps/points
1:00 x Hang Power Clean (75/55lbs)
1:00 x Hollow Rocks
1:00 x 1-arm Dumbbell Snatch (35/20lbs)
1:00 x Inverted/Reverse Burpees
1:00 x Barbell Shoulder-to-Overhead (75/55lbs)
1:00 x Rest
Notes: Manage work/rest in lieu of a ‘25.3’ foreshadowing (ie. 45 work x 15 rest per station). Partner WOD x 2 options… sooooo spicy. Additional scaling and Rx+ guidelines will be covered during the whiteboard brief.
Post scores to comments.
