Wednesday 08.25.2021

Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep
– Dynamic Drills
– Banded Hammies + High Front Rack
– Couch Stretch + Figure-4 w/ B.Bridges
– Barbell Front Rack Mash
– Lax Ball Drill Pec Minor
– Front Squat Movement Review
OR
– Rom WOD “For The Birds” Iteration Option

Impact/Focus: Front Squat
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

6 Rounds on the 2:00 of
Front Squat 3-3-2-2-1-1 (build weight across sets)

Post scores to comments.

“Blackjack”
Complete for time
3-6-9-12-15-18-21 x Wallball (20/14lbs)
3-6-9-12-15-18-21 x GHD Sit-ups
21-21-21-21-21-21 x Double-unders

Notes: Scaled and Rx+ options will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
I. 20-15-10-5 reps x Hip Extensions
II. Couch Stretch Post WOD
III. Hammy Drill of Choice