Warm-up Drills
I. Run 400m
II. Dynamic Mobility/Coach’s Choice
III. Mobility
Impact/Focus: Pull-ups EMOTM
Complete the following rep scheme of strict dead hang pull-ups every minute on the minute for 10:00.
Pull-ups 1-2-3-4-5-6-7-8-9-10
Notes: If an athlete fails to complete a given workload within the time limit they will begin at one rep the following round and climb from there for the duration of EMOTM. Get some, freaks.
Post reps completed to comments.
“Interesante”
For time
Row 750m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Row 500m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Row 250m
2 Rounds of
10 x Handstand Push-ups
20 x GHD Sit-ups
Notes: Scaling for Handstand Push-ups to Stink Bugs or DB Seated Press is 1:1, GHD Sit-ups x 20 reps is Abmat Sit-ups x 30.
Post scores to comments.
“Pull-ups” : Failure on round of 8: Total approx 39
“Interesante”: At time cap 30 reps short (SBs on GHD) – or 250m + 30 reps
Pull-ups: failed on round 9 (strict/dead-hang).
“Interesante”: 15:31 Rx.
Pull-ups: failed on round 5. Did 21 total reps
Interesante: 21:52 SB off the GHD’s (53 reps remaining at the cap)