Announcements:
Next Available On-Ramp Start Date:
Tuesday, August 6th at 6:00pm
Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to a first working set weight.
Athletes will have 5 attempts to move a maximum load for 6 steps of walking lunges (back rack).
6 x Walking Lunges (Back Rack)
Notes: Barbells will come from the rack for today’s training.
Post loads to comments.
“Persistent Humidity”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Wallball (20/14lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x American KB Swings (24/16kg)
1:00 x Burpees
Notes: Score is repetitions per movement.
Post scores to comments.
Skill Development
I. Mobility (SEE REFERENCE POSTERS!)
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. 3 x 6 reps High Pull Assignment (if it was omitted Monday)
