UPCOMING 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)
“Weighted Walking Lunges”: 115#
“Black Silkies”: 2/2+12 (16kg/DUs)
Weighted Walking Lunges: 155#x10
“Black Silkies”: 2 / 3+4 Rx’d