Wednesday 11.03.2021

Warm-up Drills
I. ROMWOD
II. Remedial & Movement Specific Mobility Drills

Impact/Focus: Flight Simulator
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 12:00 Incentive Time Cap.

I. Single-unders (scaled movement) x
10-20-30 … 80-90-100-90-80 … 30-20-10
(+/- 10 Reps per rung to 100 and down)

II. Double-unders (scaled volume) x
5-10-15-20-25-30-25-20-15-10-5
(+/- 5 Reps per rung to 30 and down)

III. Double-unders (Rx’d) x
5-10-15 … 40-45-50-45-40 … 15-10-5
(+/- 5 Reps per rung to 50 and down)

Notes:

• Complete each rung on the ladder unbroken before moving on.
• All the way up and down is a complete evolution. Scale to three fail attempts per rung before moving onto the next task.
• Compare scores to training from 06.29.2021, post linked HERE.

Post rounds completed to comments.

“Fancy Flapjacks”
Complete as many rounds & reps as possible in 12:00 of

40ft x Low Bear Crawl
40ft x Reverse Low Bear Crawl
12 x Back Extensions
12 x GHD/Abmat Sit-ups
24 x Slamball

Post scores to comments.

Skill Development
“Australian Static”
3 Rounds x Max Timed Holds
I. Bumper Plate Overhead (45/25lbs)
II. Hang From Pull-up Bar