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Wednesday 09.04.2019

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Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility

Impact/Focus: Alternating Skills EMOTM; HSPU & DUBS

Odd minutes (1,3,5,7,9,11)
:15 x Handstand Hold
+1 x Negative HSPU
(or 3 x Kipping Reps)

Even minutes (2,4,6,8,10,12)
:30 Max Reps x Double-unders/Single-unders (increase weight across)
:30 Rest

Post scores to comments as reps completed for each movement movement.

“Three Hundo”
For time
Run 400m
25 x Bar Facing Burpees
50 x Deadlifts (135/95lbs)
50 x Push-ups
50 x Slamball (40,30/20,12lbs)
50 x Floor Wipers (135/95lbs)
50 x DB snatch (50/35lbs; alt.L+R)
25 x Bar Facing Burpees
Run 400m

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. Spikeball
IV. Deadhang Pull-ups + Abwheel Roll-outs

Samy Daghir

1 thought on “Wednesday 09.04.2019

  1. “Alternating Skills EMOTM; HSPU & DUBS” : HS Holds as able/DUs max 32 !
    “Three Hundo” : 50 Slam-Balls at 18:00 mark (95#/20# SB)

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