Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
“Oh, Snap”
Complete as many rounds/reps as possible in 18:00 of
40kcal Row
40 x GHD Sit-ups
40 x 1-arm DB Snatch (alt.L/R;50/35lbs)
40 x Russian Twists (50/35lbs)
40 x Walking Lunges (20R+20L)
Notes: Each rotation of the torso is one repetition of a Russian Twist. Use a singe dumbbell held with both hands for this movement, feet elevated during execution. DB Snatch is 20 reps per arm, alternating sides with a single dumbbell. Walking lunges are 20 per leg.
Get some, freaks.
Post scores to comments.
Skill Development
*See whiteboard for guidance.
Oh, Snap: 1+95 (scaled to 25# Snatches and Russian Twists & Ab Mat Sit-ups to recover from the first half of the week in preparation for Team Series ?)
1+150 Rx.
“Oh, Snap”: 1+64 Rx’d