ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
-Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. Coach’s Choice
II. Mobility
Impact/Focus: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L
Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.
Post scores to comments.
“Gymnasty-Thuglife”
Complete for time
Run 200m
20 x Pull-ups
20 x Ring Dips
Run 400m
20 x Pull-ups
20 x Ring Dips
Run 800m
20 x Pull-ups
20 x Ring Dips
Post scores to comments.
Skill Development
I. Individual Mobility/RomWOD efforts
II. 6 Rounds for quality work/max time in hold of
:15 x L-sit (rings/paralettes/hanging knee raise)
:45 x Rest/socialize
III. 4 Rounds for quality
:20 x Plank + Side Plank R + Side Plank L (total :60 work)
:30 x Rest/socialize
Recumbent bike
“Rolling Hills” : 6 miles/22:44/141 cals
Recumbent bike
“Rolling Hills” : 6 miles/22:44/141 cals
Turkish Get-ups: 80#.
“Gymnasty-Thuglife”: 13:16 Rx.
200m in 0:58 (7.71 mph) • 400m in 2:06 (7.10 mph) • 800m in 3:29 (8.56 mph).
Turkish Get-ups: 45# PR! (And managed 50# on one arm ?)
Gymnasty-thuglife: 28:53 (red banded dips)
Turkish Get-Ups: 80# L+R…PR!
“Gymnasty-Thuglife”: 30:06 (Purple band for ring support… might be time to lose the band!)