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05.19.2016

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Screen Shot 2016-05-18 at 10.56.24 PMUPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Weighted Walking Lunges
Warm-up x 2 sets
Athletes will have 4 attempts to move the heaviest load for 10 steps of walking lunges.

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

“Black Silkies”
Complete as many Rounds/Reps as possible in 6:00 of
12 x KB Snatch (6R/[email protected]/16kg)
12 x Pull-ups
30 x Double-unders
Rest 2:00
Complete as many Rounds/Reps as possible in 4:00 of
6 x KB Snatch (3R/[email protected]/16kg)
6 x Pull-ups
15 x Double-unders

Post scores to comments.

Skill Development
I. 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.
II. CFNE Bulletproof Shoulders (Demo HERE)

Samy Daghir

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