“ROMWOD”
I. 20220218 – Wrists, Ankles & Lower Body
Includes Happy Baby, Sumo Squat, Low Dragon & Supine Twist.
II. Bonus Swole & Flexy Drills/Mobility
Includes Half Saddle, Saddle, Pigeon, Seated Forward Fold.
*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.
“Full Throttle Thursday”
Complete for time
(versus a 10:00 Time Cap)
10-9-8-7-6-5-4-3-2-1 reps of
Bumper Ground-to-Overhead (45/35lbs)
Burpees with Jump to Bumper Plate
Rest 3:00
Complete 5 Rounds for time
(versus a 10:00 Time Cap)
4 x Bar Muscle-ups
12 x Pistols (8L+8R,alt.)
Notes:
- Scale weight on the Bumper Ground-to-Overhead as needed.
- Bar Muscle-ups may scale to 8 x Pull-ups (Scaled, Chin over Bar, Chest-to-Bar) or 12 x Ring Rows.
- Pistols may scale to Scaled Pistols or Jumping Split Squats at 12 reps per round,
- Lunges at 18 reps per round or
- Air Squats at 24 reps per round.
Post scores to comments.
*Friday Spoilers: ‘Upside down’ recess for the Impact/Focus and more team building during conditioning time… YESSSSSS.
