Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Handstands & Pistols EMOTM
For 12 Rounds complete the following; every minute on the minute.
Odd Minutes x 4-6 reps (strict or kipping) Handstand Push-ups
Even Minutes x 6-10 reps (alternating L/R) x Pistols
Notes: Scaling options for modified HSPU’s, Handstand Walks, Pistol scaling will be covered during the whiteboard brief.
Post scores to comments.
“BAMCIS 2020”
Complete for time
10-8-6-4-2 x Front Squat (95/65lbs)
10-10-10-10-10 x Toes-to-bar
35-35-35-35-35 x Double-unders
Notes: Rx+ complete each set unbroken before moving on in the WOD; Front Squat weight upgraded to 135/95lbs respectively. Scaling for Knees-2-Elbows will be hanging knee raises, Supine Leg Raises, or Abmat Sit-ups. Additional details for scaling will be covered during the whiteboard brief.
Post scores to comments.
Skill Development & Accessory
*Remedial Skill work and skill progression establishment for athletes that wish for additional guidance and coaching.
*Recovery & Mobility Efforts.
*Preparatory Emphasis on tomorrow’s 5RM Deadlift training.
Impact/Focus: Ring Rows with slow negatives/Pistols to Bumper Stack 6/8
“BAMCIS 2020” : 11:27 DU round 1 & SU x2 thereafter / 75#/GHD for T2B