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Thursday 03.03.2022

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Jeremy & Violet tackle 22.1…YESSSSSS!!! (pssst, teamwork makes the dreamwork…)

Warm-up Drills
I. “ROMWOD” x 16:00
II. Remedial Mobility
III. Training Equipment Set-up & Movement Review
IV. Movement Warm-up Assignments

Notes:

  • Today’s ROMWOD will be have a Lower Body & Hip Flexor Emphasis.
  • Mobility will be focused on Overhead Mobility via PVC Passthroughs, Lax Ball Mashing & Banded Pull Aparts.
  • Movements to set-up and warm-up: Rowing, Power Snatch/Kettlebell/Bumper Plate movements (one) & GHD or Abmat Sit-ups.

“STA(Y) Frosty”
For time

Row 35/20kcal

Immediately into…

12-10-8-6-4-2 x Power Snatch (95/65lbs)
15-15-15-15-15 x GHD/Abmat Sit-ups

Finish with…

Row 20/15kcal

Notes:

  • PLEASE DULY NOTE THAT THE WOD FINISHES WITH THE 2 REPS OF POWER SNATCH, THERE IS NO FINAL ROUND WITH 15 GHD/ABMAT SIT-UPS.
  • Today movements build on a previous WOD with Bumper Ground-to-Overhead (45/35lbs); this is noted for development progress relevance as well as one of two reduced range of motion options similar to the mechanics of the American Kettlebell Swing (the Open seems to just inspire more altruism and kindness).

Post training notes & scores to comments.

Skill Development/Recovery Efforts (Optional)
Select from the following options if there is any additional time left during class/athletes still have moxy after the WOD today.

A. Complete 5 Rounds
(for quality & recovery)
Row/Bike 18/12kcal @ Recovery Pace (<70%RPE)
Rest 1:1

B. 4 Sets of 10-15 reps x (GHD)Back Extensions
(scale to 4 rounds of :20 inversion)

C. Review and Apply mobility drills learned yesterday.

Post training notes & scores to comments.

Samy Daghir

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