01.26.2015

ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC OH)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Snatch EMOTM
Warm up (5:00) before completing the following workload every minute on the minute for 10:00.

1 x Snatch (70-75%1RM)

Post scores to comments.

“Helen-ish”
3 Round for time of
Row 500m
20 x KB Swings (32/24kg)
15 x Ring Dips

Post scores to comments.

Skill Development
I. Ring/Static Dip Strength Training (Part III)
Choose on of the following, with those still working to establish the bodyweight dip advised to work through option A. A good starting point for determining if option B is appropriate would be the ability of the athlete to execute 10 x Bodyweight Strict Ring Dips in a singe, unbroken set.

A. 5 sets of 15-12-9-6-3, performed strict, scaled as necessary to facilitate a full and functional range of motion.
B. 4 sets of 12-10-8-6 reps, weighted if possible, as strict as possible. Using weight could be as simple as holding a small yellow 5-14lb slamball between the knees or feet.

II. Mobility
-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.