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Thursday 02.28.2019

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ANNOUNCEMENTS
— Our Next On-Ramp class begins Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Row 500m
II. Dynamic Mobility Drills
**Run Series, Leg Swings, etc.
III. Mobility

Impact/Focus: Paced Indoor Run Intervals EMOTM
Every minute on the minute for 8 minutes complete the distance assigned for each effort.
Minute one is 1 x 50 foot run.
Minute two is 2 x 50 foot runs, etc.

Notes: Consider each run to be a build to 80-85% of possible pace.

Post rounds completed to comments.

“Knotical Stile”
Complete for time (15:00 time cap)
Row 1000m
Then…
4 Rounds of
5 x Bar Muscle-ups
10 x Dumbbell Devil’s Press (50/35lbs)
15 x Box Jumps (24/20”)

Notes: The Devil’s Press is performed with two Dumbbells; execute a burpee on the dumbbells, upon standing utilize a counter swing similar to that of the KB back swing technique and then move the Dumbbells simultaneously overhead. Arms bent or straight during elevation movement are both permitted styles, however the end range of motion requires a stable, locked out overhead position for completion standards.

SCALING VARIATIONS
– L3(Rx+): Sets/reps performed unbroken/continuous. 30lb weight vest would be an advisable addition for those willing and able. DB Devil’s Press could be scaled up to 75/50lbs and Box Jump height increased to 30/24”.
– L2(Rx): As written with two 50/35lb Dumbbells and 24/20” Box Jumps.
– L1(Scaled): Bar Muscle-ups scales to C2B Pull-ups, Chin-over Bar, and Banded or Ring Row substitutions are all at 2:1 rep load adjustments today. There is no intended dip component for the Bar Muscle-up movement (Standby Rings Muscle-up Fans…).

Post scores to comments as time for the 1k Row and total time to complete.

Skill Development
I. 20-40 x Pistols, alternating legs.
II. 3 x 10 reps of Hip & Back Extensions

Samy Daghir

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