Warm-up Drills
I. Row 500m or Jump Rope x 2:00
II. Posterior Chain, Foam Rolling, Lax Ball & Overhead Mobility Drills
III. Set-up, Training Flow & Movement Review
Impact/Focus: Press 1RM
Warm-up sets & reps building to a starting weight x 5:00
Vs. a 15:00 time cap establish a new Barbell Press 1RM
Press 1-1-1-1-1RM
Post loads to comments.
“Triple-Double Dog Dare”
Complete for time vs. a 15:00 Time Cap
21-15-9 of
Power Clean (115/85lbs)
Slamball
21-15-9 of
Shoulder-to-Overhead (115/85lbs)
GHD Sit-ups
21-15-9 of
Push-ups
Back Extensions
Notes: Logistics may offer up Sledgehammer strikes and/or Ballistic Abmat Sit-ups for Slamball. Scaling and Points of Performance will be covered in greater detail and lumens during the whiteboard brief.
Post scores to comments.
**Optional Post WOD ROMWOD, time permitting.**
