Warm-up Drills
I. Row 3:00
II. 6:00 Dynamic Mobility
25 ft x Duck Walk
25 ft x Crab Walk
25 ft x Walking Lunges
25 ft x Bear Crawl
25 ft x Inchworms
III. Mobility
“MOAR Education”
For Time
5 x Rope Climbs
15 x Thruster (135/95lbs)
30 x DB Snatch (50/35lbs)
45 x Wallball (20/14lbs)
60 x Double-unders
75 x Push-ups
100 x Squat Jump & Touch (Rig)
Notes: Squat Jumps are executed as an Air Squat with a 2 handed Jump and Touch to a Pull-up Bar.
Post scores to comments.
Skill Development
For time
30-20-10 reps each of
Weighted Abmat Sit-ups (Anchored 20/14lbs)
Hammer Strikes (alt. sides)
‘Russian’ KB Swings (24/16kg)
Post times to comments.
“MOAR Education”
32:06/PU/65#/25#DB/14#/SU
“Moar Education”: 22:16
Conditions: No Thrusters (back pain); 30# DB/SU x 3
“Moar Education” 27:15
“MOAR Education”: 26:30 Rx
~MOAR Education~ 27:45 minutes.
Pull-ups/65#/30# DB/ 180 SU
Unleashed my inner Thor with the Skill Development ~ 5 minutes?
MOAR education: 26:03 minutes
MOAR Education: 31:03 Rx except 3 of my rope climbs were pull ups and ring rows. Hands are a mess.