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Wednesday 11.20.2019

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Warm-up Drills

I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility

Impact/Focus: Shoulder Press Week 1
Warm-up as needed (3 sets @ 5,3, and 3 reps each) building to a starting weight 65-75% of a 1RM.

Shoulder Press x 5rm (15:00 time cap)

Post scores to comments.

“Dakota Math”
10 Rounds for time of
7 x Slamball
8 x Push-ups
9 x AKB Swings (32/24kg)

Notes: 12 minute time cap on this rapid fire Met Con, get some, freaks!

Post scores to comments.

Skill Development: Kip & Core Conditioning
5 Rounds of assigned reps/timed hold (as a class)
5 x Shoot-Through Drill (2 KB’s or Paralette Set-up, etc.)
:10 x L/V-sit Hold or 10 x Hollow Rocks

Notes: Introduction day, time permitting for the Shoot Through drill (see WOD “Shoots & Ladders”) Shoot-Through Drill has a Push-up from forward leaning plank on the front of the gymnastic/kipping movement complex, and a modified Dip on the end of the complex.

Samy Daghir

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