I. Row 500m (Power Curve Emphasis)
II. 3 Rounds of
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
7 x KB Sumo Deadlift High Pull
Impact/Focus: TGU & Pull-ups EMOTM
Complete the following for a total of 14 minutes where odd minutes are Turkish Get-ups at one rep per side (2 total) and even minutes are Pull-ups:
Odd Minutes: 2 x Turkish Get-ups
Even Minutes: 7 x Pull-ups
Notes: Turkish Get-ups should increase through a challenging weight progression as dictated by individual competency with the movement. Scaled banded Pull-ups will be 5 reps per round. Athletes working with sets of 7 x Pull-ups may choose kipping, butterfly, or Chest-2-Bar.
Post scores to comments.
10 x Power Snatch (95/65lbs)
20 x Pistols (10L/10R)
30 x Burpees
40 x GHD Sit-ups
50 x Push Press (45/35)
Post times to comments.
Skill Development: Mobility & Posterior Chain
-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.
II. Posterior Chain
Complete one of the movement set/rep options below
A. Back Extensions 3×10
B. Back Extensions 3×15
C. Glute Ham Raises 3×10