01.07.2016

ANNOUNCEMENTS:
– Our January Free Workout/Bring-a-Friend will be Saturday Jan 23rd at 11:00am. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Turkish Get-ups
Athletes will have 5:00 for warm with light weight/instruction. Athletes will then attempt to reach a 2RM maximum weight.

Turkish Get-up 2-2-2-2-2

Note: A completed set will include 2 reps with both the left and right arms. Repetitions are completed when KB returns to the ground.

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“Retrogressive”
1:30 x Shoulder-2-Overhead (135/95)
1:30 x Slamball (40/20lbs)
1:30 x Double-unders
1:30 x GHD/Abmat Sit-ups
1:30 x Rest
1:00 x Shoulder-2-Overhead (135/95)
1:00 x Slamball (40/20lbs)
1:00 x Double-unders
1:00 x GHD/Abmat Sit-ups
1:00 x Rest
0:30 x Shoulder-2-Overhead (135/95)
0:30 x Slamball (40/20lbs)
0:30 x Double-unders
0:30 x GHD/Abmat Sit-ups

Notes: Scores are total reps across the entire workout for each of the four movements.

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Skill Development
3 sets of 5 pistols, each leg, scaled as necessary
Then…
Mobility addressing execution of the Pistol via selecting 2-3 Lower Body Mobility Drills (ankle, it band, etc.) from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Then…
Retest
3 sets of 5 pistols, each leg, scaled as necessary.

Then… (if anything remains left in thy energy tank):
8:00 AMRAP in teams of two athletes of
Handstand Walk, Bear Crawl, or Static Handstand Holds for a challenging yet repeatable effort capable workload. Alternate completing the distance/hold one athlete at a time. Compete among your peers for local notoriety.