Wednesday 01.26.2022

Warm-up Drills
ROMWOD x 15-18:00*

I. 20220125 – Leg Day
Includes Bound Angle, Seated Straddle & Frog.
II. 20220128 – Wrists + Ankles
Includes Twisted Cross, Low Dragon & Supine Twist.
III. 20220129 – Lower Body
Includes Split, Pigeon & Advanced Leaning Lizard.

*ROMWOD Options for today’s warm-up series are listed above with notes highlighting some of the more familiar training poses and areas of emphasis for recovery/mobility.

Impact/Focus: Unconventionally Alternating Minutes
Work to complete each of the following tasks within the :75 seconds allotted per movement/drill;

3-4 Rounds for quality of

:75 seconds x
8-10 Dumbbell Floor Press + 16-20 Dumbbell Floor Wipers

:75 seconds x
Complete 20-30 seconds per arm in an Armbar KB Stretch or move through 2 reps of Turkish Get-ups (1L+1R)

:75 seconds x
8/8 1-Leg (not alternating) Single Leg Glute Bridge Or 12 Dual Leg Glute Bridges

:15 second pause for dramatic effect between rounds. There are four rounds total.

Post reps completed to comments.

“Dung Beetle”
Complete 3 Rounds for time as follows:

Round 1
50 x Double-unders
10 x Burpees
10 x 1-Arm Dumbbell Ground to Overhead (50/35lbs

Round 2
50 x Double-unders
20 x Burpees
20 x 1-Arm Dumbbell Ground to Overhead (50/35lbs)

Round 3
50 x Double-unders
30 x Burpees
30 x 1-Arm Dumbbell Ground to Overhead (50/35lbs)
50 x Double-unders

Notes: Burpees today are Over Dumbbell or To-Rig Both Hands. Rx+ would be two dumbbells or a Squat Clean/Snatch version of the 1-arm movement.

Post scores to comments.

Skill Development

Ring Holds & Kipping Drills and Mobility