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04.06.2016

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IMG_7769Warm-up Drills
I. Row 500m
II. 3 Rounds of
5 x Ring Rows
7 x Hollow Rocks
10 x PVC Overhead Squats
III. Mobility

Impact/Focus: Turkish Get-ups
Warm-up as needed (3 sets x 3 reps) before completing the following sets/reps of Turkish Get-ups.

 

Turkish Get-ups:
3R+3L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 3 at a given weight. Increase weights with each set.

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“Meatware”
For time
60 x Wallball (20/14lbs)
50 x Weighted Abmat Sit-ups
40 x DB Thrusters (50/35lbs)
30 x Russian Twists (50/35lbs)
20 x Overhead Squat (95/65lbs)
10 x Burpees

Notes: Meatware is a scientific term for brain.

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Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

Samy Daghir

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