Warm-up Drills
I. Row 500m
II. Coach’s Choice
III. Mobility
“Circus View”
4 Rounds for time (versus a 15:00 time cap of)
Row 350m
12 x Ring Dips
12 x Ring Row
Notes: Scaled movement substitutions will be 1:1 for repetition adjustments today.
Post scores to comments.
Skill Development
8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Sledgehammer Strikes
**4 Rounds per side, alternating each effort.
Rest 1:00, Then…
8 Rounds for maximum total repetitions of
(:20 seconds of maximal effort work x :10 seconds of rest)
Hollow Rocks
Post scores to comments as total reps achieved, high and low numbers to comments.
11:29’Rx
“Circus View”: 14:25 Rx !
Other thing: 92 (8 lbs/86)
Circus View: 14:39 Rx
Midline Conditioning: 97(8lbs)/57-ish