Pliability/ROMWOD Routine: “Lower Body” x 15:00
Impact/Focus: Push Press 5×3
Warm-up sets and reps building to a starting weight (50-60%1RM) by moving from an empty barbell through light to moderate weighted sets @ 3-5 reps per effort.
5 Rounds, on the 2:00 of
Push Press x 3-3-3-3-3
*Finish with a light weight (‘drop set’) set of 7-10 reps.
NOTES: Climbing weight as able to the best set of 3 reps on the day or sustain across sets and reps at a challenging weight above 65%.
Post scores to comments.
“Reflexic”
For time vs. a 15:00 time cap
Double-unders x 21-21-21-21-21-21-21
Pull-ups x 3-6-9-12-15-18-21
GHD/Abmat Sit-ups x 15-15-15-15-15-15-15
NOTES: Additional points of performance, scaling and training intentions will be covered during the whiteboard brief.
Post scores to comments.
Skill Development
3 Rounds of
Row 500m (cooldown efforts/recovery pace)
