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    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Mountain climber compl. Shoulder & hip activations with a band Air squats with T-twists Push up complex     WOD   “Dermyer”   Chad P. Dermyer  Killed on duty 31/03/2016   Trooper Virginia State Police Department   AMRAP (with a Partner) 37 Minutes  …

  2 minutes bike/row/erg Shoulder activations (band on rig) Calf pumps and boot strappers Air squats w. T-twists Mountain climber complex. Burgener warm up   Strength Development: Push Jerks off Rack   5 – 4 – 3 – 2 – 1 @ 2 Minutes   Stimulus: ·     Technique – rack position ·     Strong drive off…

  Dynamic (up and back incl. lunges and spidermans) Shoulder activations (band) Calf pumps, Bird-dogs, air squats, Cossack & boot strappers, Jumping air squats, Push up & m/climber complexes Arm circles on wall Ring holds, lowers, dips   Strength Development: Deadlifts   5 – 4 – 3 – 2 – 1 @ 2 Minutes  …

    Jogging w. L&R floor touches, Calf Pumps, Bird-dogs, Fire hydrants, Scorpions, Mountain climber complex, Air squats w. thoracic twists, Superman & hollow holds, Scap pull ups, hollow and arches (sml & Lg), Lat pull backs Arm windmills     Gymnastics Focus The Kip   10 Minutes   ·  Shoulder Activation ·  Standing Hollow…

  200m row/run/ride/erg Calf pumps, Mountain climbers, Air squats with twists & rocks, Scap pull ups, hollow and arches (sml & Lg), Lat pull backs With an empty bar: *   Burgener warm up *   Bradford Press *   Snatch Press in the hole     Strength Development: Squat Snatch   10 Minute EMOM 1 Squat/Hang Squat…

  Dynamic (high knees, butt kicks, lunges, grapevines) Calf pumps, Air squats, boot strappers, Mountain climber complex, Duck walk, Emu walk, wrist rolls, Shoulder activations – band DB Scott’s Press     Strength Development   10 Minute EMOM   ·  1st Min: DB Overhead Forward Lunge Steps ·  2nd Min: Strict HSPU   Stimulus: ·    …

    Practice Sessions    

    200 metre run Calf pumps, Boot strappers Scorpions, bird-dogs Shoulder & hip activations with a band Mountain climber compl. Air squats with T-twists Push up complex Burgener warm up Dead lift warm up   WOD   “Martin Bell”   Pvt. Martin Bell GM 2nd Batt. Parachute Reg.   Died 25/01/2011   For Time…

  2 minutes bike/row/erg Shoulder activations (dowel) Calf pumps Banded shoulder activations Scap pull ups, lat pull backs, pull up progressions into knee raises and toes to bar (maintain good core tension)       Movement warm-up/ Mobility   ·    Shoulder mobility Movement warm-up: ·   Bar Mu’s/Toes-to-Bar ·   KB Clean & Press ·   Sandbag carries…

  Dynamic (lunges and spidermans) Calf pumps, Bird-dogs, air squats, mountain climbers, Shoulder act. (band on rig) Ankle mobility (10kg plate) *   Squat holds *   Ankle rocks Burgener warm up – dowel     Strength Development: Overhead Squats   5 – 4 – 3 – 2 – 1 @ 2 Minutes   Stimulus: ·     Technique…