Tuesday 08.27.2019

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Pull-up & Muscle-up EMOTM
Complete the following workload Every minute on the minute for 10:00.

A. Strict Pull-ups, Scaled Pull-ups, Ring Rows
EMOTM x 10:00 @
10,9,8,7,6,5,4,3,2,1 reps

B. Ring Muscle-ups (may be strict or kipping)
EMOTM x 10:00 @
5,4,3,2,1,5,4,3,2,1 reps

Post scores to comments as rounds/total reps completed (ie. 10 rounds @ 55 Ring Rows).

“Sixty Kicker”
For time
Run 200m
30 x DB Hang Power Snatch (50/35lbs)
30 x GHD Sit-ups
Run 200m
20 x DB Hang Power Snatch (50/35lbs)
20 x GHD Sit-ups
Run 200m
10 x DB Hang Power Snatch (50/35lbs)
10 x GHD Sit-ups
Run 200m

Notes: Dumbbell Hang Power Snatch DEMO VIDEO link found HERE.

Post scores to comments.

Skill Development
“Microdose of Holds & Coordination Drills”

**Time Permitting**

A. 25-20-15-10-5 reps of Double-unders; work to complete unbroken or in sets/reps per rep assignment with 60 to 120 seconds of rest between efforts.

B. 25-20-15-10-5 seconds in L-sit Hold on Paralettes, Rings, or scaled to Ring Support

C. 3 x 6 reps, each arm, High Pull Assignment (corrective movement assignment)

D. Mobility Efforts (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.