Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .
Warm-up Drills
I. Run 400m or Row 500m
II. Coach’s Choice
III. Mobility
IV. Full Clean Barbell Technique Review and Warm-up Sets
Impact/Focus: Full Clean Breathing Ladder 1-to-7-to-1
Complete as a breathing ladder for time and quality
Full Clean x 1,2,3,4,5,6,7,6,5,4,3,2,1
Notes: Weight selection will be covered during the whiteboard brief. Complete each workload as a single, unbroken touch-and-go set, as best as able while holding to an equal number of controlled respirations between rounds. Report time and weights upon completion.
Post scores to comments.
“Metabo-myte”
For time
25-20-15-10 reps for time of
Bumper Ground-2-Overhead (45/25lbs)
V-ups
Wallball (20/14lbs)
Slamball (30/20lbs)
Post scores to comments.
Skill Development: Ring Muscle-up Skill Training Assignments (workload or transition technique emphasis)
Full Clean Breathing Ladder: 14:03 (95#)
“Metabo-myte”: 23:34 Rx