Warm-up Drills
I. Coach’s Choice
(Foam Roll, Spikeball…)
II. Mobility
Impact/Focus: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.
Row (kcal) x 21,18,15,12,9,6,3
Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.
Post total time to comments.
“Intermittent Pacing”
Complete as many rounds and reps as possible in 10:00 of
5L+5R x 1-arm Dumbbell Hang-2-Overhead (50/35lbs)
7 x Medicine Ball Cleans (w/slamball)
10 x Slamball (40,30/20,12lbs)
50ft Bear Crawl
Post scores to comments.
Skill Development
I. Mobility/Prep for FGB! WOD
II. SPPPPIKEBALLLLLL!
7:51 Rx.
4+7 Rx (40# slamball).
“Task Priority Row”: 9:09
“Intermittent Pacing”: 3+13 35#/20#