Warm-up Drills
I. Row 500m or 2:00 (w/ no straps)
II. 4 x Dynamic Drills + 3 sets x Puppy Dog Shoulder & Scap Primer Series
III. Mobility (Posterior Chain, Front Rack & Shoulder/T-spine Drills)
Impact/Focus: Deadlift Double Wave
Warm up to an intended starting weight between 40-60% before working through the following sets/reps on the 2:30..
Deadlift 5-3-3-1-5-3-1
Notes: Climb & Drop in weight as needed across sets.
Post scores to comments.
“11.2 x .33 x 3 is… A Thwomper”
Complete As Many Rounds & Reps As Possible (AMRAP) in 5:00 of
9 x Deadlift (155/105lbs)
12 x Push-ups
15 x Box Jumps (24/20″)
Rest :30, Then…
Complete As Many Rounds & Reps As Possible (AMRAP) in 5:00 of
7 x Deadlift (155/105lbs)
10 x Push-ups
12 x Box Jumps (24/20″)
Rest :30, Then…
Complete As Many Rounds & Reps As Possible (AMRAP) in 5:00 of
5 x Deadlift (155/105lbs)
8 x Push-ups
10 x Box Jumps (24/20″
Notes: Rx+ complete “11.2” in it’s original format.
Post score to comments.
