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      Skill development and practice    

    200 metre run Shoulder activation (bands) ·      O/T’s ·      Good mornings Air squats Push up complex Warm-up all movements   Memorial Wod   “The Griffin”   Griffin Hilbo   Died 09/04/2020   From Amyotrophic Lateral Sclerosis (ALS)   For Time:   1 Mile Run   Then, 19 Rounds of:   ·      3 Power…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Hollow & arches & scap p-up     Strength Development: Gym Bar Complex   10 minutes to build and practice   Bar Complex: ·  2 Knee Raises ·  3 Knees-to-Elbows ·  4 Toes-to-Bar   Additionally Practice Handstand Walking   WOD   10 Rounds For Time  …

  Mountain Climber Complex Shoulder activation (bands) Air squats & feet together squats Calf pumps Burgener Warm-up   Strength Development: Back Squats   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add a little more weight from last time Stimulus: · Strong core · Drive out of bottom…

  2 minutes bike/row/erg Shoulder Activation (dowel) HS holds, pulses and lowers With dumbbell :- ·       Good mornings ·       Snatch stages     Strength Development: Barbell or Ring Rollouts/Ring Rows or Iron Cross Progressions   10 Minute EMOM   1st Min: Rollouts 2nd Min: Ring Rows/Iron Cross Stimulus: · Braced core · Drive with arms/lats.…

  Mountain Climber Complex Shoulder activation (bands) Air squats and feet together squats Burgener Warm-up   Strength Development: Deficit Deadlifts   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight from last time Stimulus: · Controlled lowers (Concentric and Eccentric) · Engaged Lats. – good setup ·…

  Dynamic warm-up Shoulder activation :- windmill complex Air squats/ hip activation Burgener Warm-up   Heart Starter   6 Minute EMOM 6 Rounds   · 5 Empty Bar Thrusters · 4 Hollow & Arches · 3 Push-ups   WOD   “Hammer” U.S. Army 1st Sgt. Michael Bordelon (37) Died 10/05/2005 Mosul, Iraq   5 Rounds…

Open Gym 7&3

200 metre run Shoulder activation (bands) ·     O/T’s ·     Good mornings Air squats Push up complex Warm-up all movements     Hero Wod   “Helton”   U.S. Air Force 6th Security Forces Squad.   1st Lt. Joseph D Helton (24)   Died 08/09/2009 Baghdad, Iraq   3 Rounds For Time   ·     800 Meter Run…

  2 minutes bike/row/erg Calf pumps Banded shoulder activations Burgener Warm-up – with a barbell   Strength Development: Front Racked Forward Stepping Lunge Steps   5 sets @ 2 minutes   10 – 8 – 6 – 4 – 2 Add weight Stimulus: · Strong core · Drive out of step   WOD   10…