Warm-up Drills
I. Row 500m / Jumprope x 2:00
II. Dynamic Drills
III. Yoga Series
IV. Mobility
Impact/Focus: Ring Dip & Barbell Row Alt. EMOTM
Complete the following workload Every minute on the minute for 14:00.
Odd minutes x 7-10 reps
Ring Dips (strict)
Even minutes x 7 reps
Barbell Row (increase weight across sets)
Post scores to comments as reps completed for each movement movement and best weight utilized.
“Let’s Do It”
Complete as many rounds/reps as possible in 14:00 of
6 x Power Snatch (95/65lbs)
9 x Front Squat Squat (95/65lbs)
12 x GHD Sit-ups
Row 20kcal
Notes: Rx+ Unbroken commitment for a 135/95lb upgrade. Additional points of performance will be covered during the whiteboard brief. Fun fact: Internet search for the history behind the Nike brand slogan’s origin…
Post scores to comments.
“RIng Dip and Barbell Row EOMOTM” : 10 Kneeling Pushups /100# BBR
“Let’s Do It” : 3 + 10 (PC) 65#