Thursday 210107

Time for a check in- are we getting back into our routines? How do we feel? We’ve got a solid “For Quality” workout today, giving us a great little break from the intensity of the Baseline testing we’re working around. We see 3 different movements that require DBs: the TGU, Tempo DB Row, and the DB Front Rack Hold. If our athletes are able to, they should be utilizing the same DB weight for the DB Row & Front Rack Hold to avoid excess equipment in your space (and so more athletes have options). We want you to challenge yourselves on the Turkish Get Up, and since there is no designation isolating one portion of the movement, you can choose whether you work on the full movement (up & down) or just the up portion. This isn’t a cop-out- this is truly an opportunity for some of you to work with a heavier weight, OR for your newer or more deconditioned to focus on moving really well in a shorter movement range. 

Announcement

Happy Birthday Benoit Sabourin!!

Warm-up – Warm-up (No Measure)

3 SETS

10/10 Thoracic Rotations
10 Alt Groiners
10 Alt Samson Lunges

Into…

3 SETS

10/10 Single Arm DB Strict Press
10/10 Single Arm DB Overhead Lunge
20 Deadbugs / Hollow Flutter Kicks

Workout – Metcon (No Measure)

4 SETS FOR QUALITY

3/3 DB Turkish Get-Ups (Athlete Choice)
12/12 Tempo Supported DB Row (2121)(Athlete Choice)
1:00 DB Front Rack Hold
30 Weighted Sit-Ups

-Rest As Needed b/t Sets-

(No Measure)

Finisher – Metcon (No Measure)

EMOM x 5 MINUTES

20 DB Hollow Flutter Kicks
Max V-Ups in Time Remaining

(No Measure)

Posted in WOD

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