02.18.2016

Warm-up Drills
I. Speed Rope Practice
II. 2-3 Rounds of
5 x Pull-ups
7 x Wallball
7 x Push-ups (CFGS)
10 x Leg Raises
III. Mobility

Notes: Use arms on floor at 45 degrees for base of support or anchor to a pole during leg raises with hands. Each rep concludes with a hip flexion from the floor with legs parallel to horizontal anchor post.

“Asgarde”
For time
30 x Box Jumps (24/20”)
30 x C2B Pull-ups
30 x Wallball (20/14lbs)
30 x 1-arm DB Snatch (50/35lbs)
30 x GHD Sit-ups
30 x Shoulder-to-Overhead (75/55lbs)
30 x Back Extensions
30 x Windshield Wipers (75/55lbs)
30 x Push-ups (CFGS)
30 x Jump Squats (75/55lbs)

Notes: Windshield wipers are a two count movement, DB Snatch is 15 reps per arm; alternating.

Post scores to comments.

Skill Development
I. Bulletproof Shoulders (Courtesy of CFNE)
Video Demo: Bulletproof Shoulders
II. Mobility (applied towards Goat Slaying)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.