Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
“300” (Couresy of CFNE)
Complete 10 rounds for time:
5 x Strict Chest-2-Bar Pull-ups
10 x “X” Dumbbell Movement (50/35)
15 x GHD Sit-ups
Round 1 – Dumbbell Push Press
Round 2 – Dumbbell Burpees
Round 3 – Dumbbell Power Clean
Round 4 – Dumbbell Renegade Row
Round 5 – Dumbbell Lunge Steps (Front Rack)
Round 6 – Dumbbell Front Squats
Round 7 – Dumbbell Bent Over Rows
Round 8 – Alternating Dumbbell Snatches (5L/5R)
Round 9 – Dumbbell Deadlift
Round 10 – Dumbbell Thrusters
Time Cap: 30:00
Notes: Scaling options for pull-ups today will be strict pull-ups or pull-ups using a barbell as we’ve been using during previous pull-up work. Get some, Freaks!
Post times to comments.
From Milwaukee.
9:00 EMOTM – Deadlift + Reset to below knee + Power Snatch – 85#
Front Squat 2s: 155#
“300”: 19:28* Rx
*IIRC through the GHD delirium.
300: 26:35 (25#/abmat sit-ups/strict chin-over-bar pull-ups)
300: 27:55 kipping pull-ups