Thursday 10.05.2023

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Katelyn provides overwatch as Alison, Crystal, Jeremy, Melissa, Nikki & Jenny go HAMMMMMMMM!!!!

Warm-up Drills
I. Run 400m
II. Dynamics & Mobility
III. Set-up, Training Flow & Movement Review

Impact/Focus: Skills & Function AMRAP
12:00 Running Clock
(attempt to hold :90 to 2:00 per round or work through the time open ended)
Jump Rope x 20-30 reps
1L+1R x Turkish Get-up (24/16kg)
(or Sandball Complex)


  • Today’s movement complex for the Sandball is called ‘First Aid’, it involves a similar challenge and movement task set as the Turkish Get-up… with a little more moxie and an affinity for remaining much closer to Earth.
  • The intention of the Jump Rope assignment may be a warm-up Skill prep effort focused on Double-under skills or a capacity assignment such as reps/time performing Running in Place (just one example).
  • Solid movement practice is paramount if selecting the Turkish Get-up, athletes may go heavier provided the 5-6 round goal is not severely hampered by such.

Post scores to comments.

“Annie-mus Vox”
For time
vs. an 8:00 Time Cap

50 x Double-unders
25 x GHD/Abmat Sit-ups

40 x Double-unders
20 x GHD/Abmat Sit-ups

30 x Double-unders
15 x GHD/Abmat Sit-ups

20 x Double-unders
10 x GHD/Abmat Sit-ups

Rest 2:00, Then…

For time
vs. a 6:00 Time Cap

4 Rounds for time of
40 x Mountain Climbers
15 x Slamball (30/20lbs)
40 x Jumping Jacks (touch hands overhead and behind back)

Notes: Rest 2:00 and then immediately move into the second part of the WOD if able to complete part 1 within the time cap.

Post scores to comments.

Skill Development (Optional)
GHD Back Extensions x 3 sets of 15 reps
or 2-3 sets of :30 passive hang

Samy Daghir

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