Warm-up Drills
I. Run 400m
II. 10 reps/sets completed together of the following mobility flow:
1. Down Dog w/ Shoulder Press Through and Calf Stretch
2. Seal Stretch
3. R.Side RSAP (Rotate w/Arm Up)
4. R.Side SAP (Elbow to front heel)
5. L.Side RSAP (Rotate w/Arm Up)
6. L.Side SAP (Elbow to front heel)
7. Fragon R
8. Fragon L
III. Banded Hammy, Groin ITB (3 pos. w/ band)
IV. KB or Dumbbells for Sink Drills, Armbar Stretch and Turkish Get-up movement instruction/practice
Impact/Focus: Turkish Get-ups
Part 1: Est. a 1RM vs 6:00
Establish a one rep max Turkish Get-up (Performed with each arm = 1 rep) vs. 6:00
Use as many sets/attempts as needed.
At the 6:00 mark immediately begin Part 2.
Part 2: Turkish Get-up AMRAP 9:00
Select a working weight and attempt to complete a target workload of 30, 36 or 42 reps x Turkish Get-ups VS. a 9:00 Time Cap. Loose Rx Guidelines for this challenge should be 24/16kg (or 32/20kg for Rx+).
Post scores to comments.
“Stress Inoculations”
For time
21 x Over-Unders or 7 x Wall Walks
Then…
10-9-8-7-6-5-4-3-2-1 x Slamball (30/20lbs)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (24/20”)
Then…
21 x Over-Unders or 7 x Wall Walks
Notes: Scaling and points of performance will be covered during the whiteboard brief. 15:00 Time Cap for today’s training.
Post scores to comments.
Impact: TGUs
Felt great worked up to 24kg Kb for (heaviest I have) for parts 1 and 2
WOD:
Messed up reading it lol
Completed for time
50ft HS Walk
10 slam balls (#40)
10 box jumps
50ft HS Walk
9
9….
22:43 woof