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  200m row/run/ride/erg Shoulder activations (bands) Air squats and squat rocks Scorpions Scap pull ups & lat pull backs Boot strappers Burgener warm up (dowel) OH squats (dowel) Calf pumps     Skill Development: Movement Warm-up   10 Minutes   ·     Hang Power Cleans ·     Shoulder-to-Overhead ·     Front Squats ·     Chest-to-Bar Pull-ups   NYPD Hero…

      Skill development and practice    

    200 metre run Calf pumps Shoulder activation (dowel) Mountain climber complex Push up complex Burgener warmup         Memorial WOD   “Rezk”   Dedicated to Major Apollo Miguel Rezk   Born 02/09/1918 Died 21/01/1999   Celebrating a dedicated Military Career   For Time:   ·   800-meter Run ·   21 Thrusters (RX…

  2 minutes bike/row/erg 5 x Mountain Climber Compl. 5 x air squat with T-twists Calf pumps Shoulder activations (dowel) ·     O/T’s ·     Good mornings ·     Deadlift (form) Hollow and Arches Lat pull backs, knee raises & toes to bar progressions   Strength Development: Pistols   10-minute EMOM   Each Min: 3 Pistols/leg   Stimulus:…

  30s high knees / butt kicks Shoulder activation (dowel) Hollow & arches (small & big) Scap pull ups & lat pull backs Air squats and holds Burgener warm up (dowel) OH squats (dowel) Calf pumps       Strength Development: Overhead Squats   6 sets @ 2 minutes   5 – 4 – 3…

  200m row/run/ride/erg Calf pumps Air squats and squat rocks Shoulder activations (bands) 5x push up Compl. DB deadlifts, shrugs, high elbows & snatches (light to heavy)     Skill Development: Movement Warmup   ·     Wall-balls ·     Dumb-bell Snatches ·     Sandbag Squat cleans ·     Double-unders   Stimulus: ·   Build to a working weight    …

  Dynamic: high knees / butt kicks / lunges & spiderman’s Shoulder activation (bands) 5 x scorpions Scap pull ups & lat pull backs Calf pumps Burgener Warm-up (barbell)         Strength Development: Curtis-P Complex   10 Rounds @ 90 Seconds   Barbell Complex: ·     1 Power Clean ·     1 Front racked forward…

  200m row/run/ride/erg Shoulder activations (rig) Handstand holds and pulses On the box shoulder taps Boot strappers Calf pumps Box step up and jumps   Skill Development: Handstand Walking   10 Minutes   ·     Building on Progressions ·     Practice for workout   Stimulus: ·   Build on where you are at ·   Strong through shoulders  …

7&3 Skill development and practice

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Calf pumps Scap pull ups & lat pull backs KB dead lifts, KB Swings – Russian & American warm up (light to heavy)     Memorial WOD   “Heroes of Kabul”   13 U.S. Soldiers   Killed 16/08/2021     13 Rounds…