Warm-up Drills
**ROMWOD**
Impact/Focus: “Flight Simulator”
For Time vs. 12:00 Cap.
Select one of the following:
I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 35 and back down by five reps per set.
III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
Notes: Alpha personalities cap three attempts then climb back down. 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.
Post rounds completed at 12:00 / time to complete the full ‘simulator’ to comments.
“A Downward Spiral”
12:00 AMRAP of
15 x Medicine Ball Cleans (20/14lbs)
30 x 1-arm DB Snatch (35/20lbs)
60 x Double-unders
Notes: Scale Dumbbell Snatch weight as needed, or opt up to Rx+ @50/35lbs. Single-unders are 2:1 for 120 reps per round.
Post scores to comments.
