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01.02.2015

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1-2Reminder: There will be no 6pm class this evening.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x Partner Medicine Ball Sit-ups
10 x Partner Wallball Toss (Over Rig)
10 x Partner Lateral Toss (15ft)
III. Mobility

Impact/Focus: Ring/Static Dip Ascension Ladder
A. Ring/Static Dip EMOTM Ascension Ladder
Every minute on the minute execute a set of ring dips. Begin with one ring/static dip and increase by one repetition every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict movement is encouraged, those athletes with the requisite strength may move into kipping reps if necessary.

Rest 1:00

B. Static/Support Holds
Complete 3 sets of Static Bar/Ring Support holds x :10-:15
Rest :30-:45 seconds between efforts.

Post scores/times to comments.

“Perpetuum II”
In teams of two athletes work through the following AMRAPs Each athlete does the entire workload described, alternating after each movement is completed.
AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Rest 1:00 in the Plank Position
Then…

AMRAP 6:00 of
5 x Medicine Ball Cleans (20/14lbs)
10 x KB Snatch 5R/5L (24/16kg)
15 x Wallball (20/14lbs)

Post Rounds/Reps completed to comments.

Samy Daghir

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