Saturday June 28th @ 10:00AM will be a Bring a Friend/Free Intro WOD.
Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Deadlift (45lbs)
7 x Front Squat
7 x Push Press
7 x Barbell Row
III. Mobility
Impact/Focus: Barbell Row
Warm up as needed before completing the workload. Athletes will progress through sets of 5 reps, increasing weights with each set. Quality of movement comes first.
Barbell Row 5-5-5-5-5
Post loads to comments.
“Bouncing Ball”
30-20-10 reps of
Wallball (20/14)
‘American’ KB Swings (32/24)
Jumping Slam Balls (40/20)
Post times to comments.
Skill Development
For Quality
50 x Pistols (25L/25R)
Notes: Athletes should be focusing on their next level of progression for the Pistol movement. Whether this is to a target, plate assisted, or standard ROM.
“Barbell Row”: 125#
“Bouncing Ball”: 11:45 (20#/24 kg/30#)
Barbell Row 5x5x75
Bouncing Ball 12:50 RX and upgraded to 20# wallball