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Tuesday 02.26.2019

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

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for 8 total rounds, climbing in weight as able.

8 Rounds of (:45 L + :45 R)

1 Round =
:45 x 1 Turkish Get-up (Left Arm)
+
:45 x 1 Turkish Get-up (Right Arm)

Notes: Kettlebells and Dumbbells are both game. Athletes should plan to increase weight as able across sets, however maintaining the same load across at given points or for entirety of the training are both valid approaches today. Athlete should be keeping in mind that today’s training follows a taxing 19.1 WOD, and mobility and comprehensive musculature functional movement should be a priority in place during warmup and regarding weight selection before engaging in efforts towards 1rm land. Challenge yourselves accordingly, but take care as there are four more weeks of exciting unknowns ahead and the programming is capable of being tailored to both recovery, training continuity and athletic development accordingly. Get some freaks.

“Rattler”
For time against a 10:00 incentive time cap

50 x Double-unders
3 x Toes-2-Bar
3 x Left Arm DB Hang Clean & Jerk
3 x Right Arm DB Hang Clean & Jerk

40 x Double-unders
6 x Toes-2-Bar
6 x Left Arm DB Hang Clean & Jerk
6 x Right Arm DB Hang Clean & Jerk


30 x Double-unders
9 x Toes-2-Bar
9 x Left Arm DB Hang Clean & Jerk
9 x Right Arm DB Hang Clean & Jerk

20 x Double-unders
12 x Toes-2-Bar
12 x Left Arm DB Hang Clean & Jerk
12 x Right Arm DB Hang Clean & Jerk

10 x Double-unders
15 x Toes-2-Bar
15 x Left Arm DB Hang Clean & Jerk
15 x Right Arm DB Hang Clean & Jerk

Notes:
Scaling breakdown is as follows, all rep adjustments for today are 1:1.
– L3 (Rx+): Unbroken Double-unders and Toes-2-Bar in order to proceed through WOD. DB Weight guidance @ 50/35lbs
– L2 (Rx): Double-unders, Toes-2-Bar. 50/35 lbs for the DB weight.
– L1 (Scaled): Scaled Hanging Knee Raises or Anchored Abmat Sit-ups as the images below both show and describe. Dumbbell weight assignments would be 20-35/15-30lbs respectively.
Please note the inclusive form available for use in both the hang clean movement as well as the jerk, which is interpreted as in the images shown as an ‘any way’ shoulder to overhead.

Post score to comments as times to complete or time cap with rounds and reps completed.

Samy Daghir

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