Warm-up Drills
I. Row 500m
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility
Impact/Focus: Skills & Drills Alt. EMOTM
Every minute on the minute athletes will alternate between the two tasks shown below.
Skills & Drills Alternating Minutes x 12:00
Odd Minutes:
I. Deadhang Pull-ups (Strength) or
II. Kipping Pull-ups (Skill Conditioning)
Even Minutes:
I. 5 to 10 x Burpee Box Jump Overs (24/20”)
Notes: Additional Ring Support + Ring Depth Assignments for those wanting to get the opportunity for extra work in.
Post scores to comments.
“Short Division”
Row 70kcal
60 x GHD Sit-ups
50 x Toes-to-Bar
40 x 1-arm Dumbbell Snatch (50/35lbs)
30 x Burpee Box Jump Overs (24/20”)
20 x 1-arm Dumbbell Thrusters (50/35lbs)
Notes: Scaling will be covered during the whiteboard brief. Rx+ adds on a 2:00 rest and then a second chipper for time with the same movements and order @ 35,30,25,20,15,10 reps respectively.
Post scores to comments.
