I. ROMWOD: “2021915”
18:00 Runtime
Notes: Poses include: Saddle, Half Saddle, Supine Pigeon, Double Pigeon & Fig-4 Pigeon
Impact/Focus: Turkish Get-ups
There are 6 Rounds total of 2:00 work x :30 rest; during each work interval complete 2-4 Turkish Get-ups, climbing weight as desired.
6 Rounds of (2:00 work x :30 rest)
Complete 2-4 Turkish Get-ups (challenging weight)
Notes:
- Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up.
- Armbar Stretch and KB Sink Drill will be covered for athletes that benefit from this mobility drill.
Post scores to comments.
“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups
Notes:
- This is a re-testable nutrition WOD.
- Movement review and points of performance objectives for today’s training will be covered during the whiteboard brief.
Post scores to comments.
Turkish Get-ups: 25 reps • 32 kg max weight.
“Seagram 7’s”: 10 + 11 rx.
Impact/Focus: Turkish Get-ups
30 lbs 12 rep
“Seagram 7’s”
7+7 (hand release push ups)
Notes: been a couple of hours after the workout and I feel a bit more mobile probably from the extra stretches and tips but it’s still tight so most likely going to continue the extra stretches before and after workouts