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  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B Box step-ups     Mobility Development Movement Warm-up   Movements: · Pullups, C2B, Bar MU · Devil’s Press · DB Box Step-overs ·…

    Practice Sessions    

    200 metre run Dynamic warmup Lunges, inch worms, calf pumps, boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists Scap pull ups & lat pull backs Individual movement warm up.   Hero WOD   “Rene” Danish Army Sgt. Rene Brink Jakobsen   Died 03/01/2014 Helmand Province Afghanistan…

  2 minutes bike/row/erg calf pumps, boot strappers bird dogs, air squats, Cossack squats, mountain climbers, shoulder activations (dowel)   Think technique: Pauses in deadlift positions     Technique Development Rope Climbs   Progression development 10 minutes   ·    Feet lock positioning ·    Strong Pulls     WOD   10 Rounds For Time:   20…

  Dynamic (lunges and spidermans), Calf pumps, Air squats with thoracic twists and scorpions Banded monster walks Cossack squats and squat jumps (to encourage /reinforce open hips in snatch) Shoulder activations (dowel) Burgener warm up with 10 empty bar Snatch drops     Strength Development Overhead Squats   5 – 4 – 3 – 2…

  Jogging on the spot with L&R ground touches, Calf Pumps & boot strappers, Bird-dogs, Fire hydrants, mountain climber complex. Good mornings Air and Cossack squats KB – deadlifts, Russian swings in to full swing Wall walks – pike then step up wall, braced core     Strength Development Bench Press   5 Sets of…

  200m row/run/ride/erg Calf pumps, Mountain climbers, bird dogs Air squats w. thoracic twists. shoulder activations (dowel) Scap pull ups & lat pull backs into straight leg raises and toes to bar   Pistol technique: Feet together squats Toe to heel pistols Box pistols   Strength Development Pistols   8 Minute EMOM 3 Pistols/leg/minute  …

  Dynamic (high knees, butt kicks, grapevines) Scorpions & bird dogs Air squats with twists & rocks Shoulder activations (band) Scap pull ups & lat pull backs Into pull ups – C2B Burgener warmup (barbell)   Think technique: 10 empty bar jerks Receive with bent knees and straight arms   Strength Development Pausing Front Squats…

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Air squats with twists   Individual movement warm up.   Hero WOD   “GOODELL” Police Officer Christopher Mark Goodell NJ   Died 17/07/2014   5 Rounds for Time:   ·    400 m run ·    20 wallballs (RX…