Warm-up Drills
I. Run 400m
II. Dynamic Series
III. Mobility Drills
Impact/Focus: Barbell Breathing Ladder
Versus a 15:00 Running Clock work through the following breathing ladder; the breathing ladder matches 1:1 breaths to reps after each successful working set.
Clean x 1-2-3-4-5-6-7-6-5-4-3-2-1 reps
*select a standard weight that may be performed touch and go style*
Notes:
- Work through the Full Clean Breathing Ladder as we did last week with Push-ups & AKB Swings.
- Example: Perform 1 rep followed by 1 box breaths, then immediately begin the set of 6 reps, followed by 6 box breaths, etc.
- Scaling may be adjusted weight or rep scheme.
- Weight selection scaling and movement priorities for today will be covered during the whiteboard brief.
- Power Clean + Front Squat is an acceptable substitution for those learning this movement or developing confidence in its application.
Post scores to comments.
“Murph FRAGO”
Complete for time
Run 1 mile
10 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
Notes:
- There is a 18:00 Time Cap on today’s WOD.
- Scale to 5 or 7 Rounds respectively of the Pull-ups, Push-ups, and Air Squats following a 400 to 800m Run distance.
- Range of motion standards and priorities should be trained with additional reinforcement.
- C2B without a vest, or body armor are both viable training scale-ups for today.
- Athletes may also opt for 50 x Pull-ups, 100 x Push-ups, 150 x Air Squats in the ‘assault through’ style of training execution (ie. chipper).
- There will be an untimed buyout Run of 400 to 800m at the end of the WOD for those who want to work on running for their cool down.
Post scores to comments.
