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WOD & Blog

04.29.2013

By Samy Daghir / April 29, 2013 / 6 Comments

Warm-up Drills
I. Run 400m
II. 2 Rounds of
5 x Pull-ups (Dead hang)
10 x Push-ups (CFGS)
15 x Wall Squats
III. Mobility

Impact/Focus: Handstand Push-ups
Handstand Push-ups 5-5-5-5-5

Notes: Scale Handstand Push-ups up or down to ensure strength and proficiency with this movement continues to improve.

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“Shoot ‘Em Up”
3 Rounds for time of
21 x Wall Ball (20/14lbs)
12 x Power Snatch (55 %1RM)
9 x Pull-ups
Row 350m

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04.26.2013

By Samy Daghir / April 26, 2013 / 11 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“This You’ll Remember”
For time
6 x Burpee Muscle-ups
Run 50m (1st Cone & Back)
12 x Ring Dips
21 x Push-ups
Run 100m (2nd Cone & Back)
10 x Ground-2-Overhead Anyway (135/95lbs)
10 x Front Squat (135/95lbs)
Run 150m (3rd Cone & Back)
3 Rounds of
10 x Wallball (20/14lbs)
5 x Deadlift (315/205lbs)
Run 200m (4th Cone & Back)
5 x Burpees
10 x Bumper Ground-2-Overhead* (45/25lbs)

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04.25.2013

By Samy Daghir / April 25, 2013 / 1 Comment

Warm-up Drills
I. Run 800m
II. 2 Rounds of
1 x Climb Over Rig
3 x Burpees
7 x Air Squats
10 x Hollow Rocks (2ct)
III. Mobility

“Anger Constipation”
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)
Rest 2:00
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)
Complete as many Rounds/Reps as possible in 8:00
Row 135m
1-2-3-4-5 x Handstand Push-ups (Strict/Deficit)
5-4-3-2-1 x Tire Flips
2-4-6-8-10 x Box Jumps (24/20”)

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04.24.2013

By Samy Daghir / April 24, 2013 / 6 Comments

Warm-up Drills
I. Row 40kcal
II. 12-9-6 reps of
Thrusters (45/30lbs)
KB SDHP’s (24/16kg)
III. Mobility

Impact/Focus: Press + Push Press or Push/Split Jerk
I. Press/Push Press
Using no more than three attempts to establish best lift/load/max reps work through the following overhead strength barbell complex: 1 x Press + Push Press x Max Reps

II. Push/Split Jerk
3(60%2RM)
2(70%2RM)
1(90%2RM)
1(100%2RM)
1(105%2RM)
1(115%2RM)

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“Disciplined Abuse: By Dub’s Request”
For time
10 x Jump Squats (95/65lbs)
20 x DB Renegade Row (50/35lbs)
30 x KB Swings (32/24kg)
40 x Knees-2-Elbows
50 x DB Walking Lunges (50/35lbs)
40 x GHD Sit-ups
30 x KB Swings (32/24kg)
20 x DB Renegade Row (50/35lbs)
10 x Jump Squats (95/65lbs)

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04.23.2013

By Samy Daghir / April 23, 2013 / 4 Comments

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Athlete’s Choice Pull
Against a 12:00 Running Clock or every minute on the minute for 12:00 execute the appropriate training movement/objective prescribed:
I. Deadlift: Establish 1RM
II. Hang Snatch: EMOTM 12:00 x 2 reps (45-65%1RM)
III. Hang Clean: EMOTM 12:00 x 2 reps (45-65%1RM)

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“Deuce-Seven-Five”
5:00 AMRAP/Ladder
10 x KB Sumo Deadlift High Pull (32/24kg)
3-6-9 etc… x Medicine Ball Thrusters (40/20lbs)
Rest 1:00
5:00 AMRAP/Ladder
10 x American KB Swings (32/24kg)
3-6-9 etc… x Ring Dips
Rest 1:00
5:00 AMRAP/Ladder
10 x KB Goblet Squats (32/24kg)
3-6-9 etc… x Jumping Slamball (40/20lbs)

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Skill Development
50 x Abmat Sit-ups
25 x Floor/Windshield Wipers (45/25lbs)
50 x Abmat Sit-ups (butterfly)

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04.22.2013

By Samy Daghir / April 22, 2013 / 8 Comments

Warm-up Drills
I. Row x 3:00
II. 2 Rounds of
7 x Burpees
7 x Deadhang Pull-ups
10 x Air Squat (wall)
III. Mobility

“Marathon Monday”
5 Rounds for time of
4 x Squat Clean & Jerk (185/125lbs)
15 x C2B Pull-ups
13 x Burpee Lateral Jumps
Then…
Run 800m

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04.19.2013

By Samy Daghir / April 19, 2013 / 5 Comments

Warm-up Drills
I. Run 400m
II. 3 Rounds of
7 x Push-ups (clapping)
7 x Hollow Rocks (2ct)
7 x Air Squats (wall)
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Every minute on the minute for 12:00 execute 2 reps x Weighted Ring/Static Dips.

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“Callepigione”
For time
20 x Double-unders
10 x 1-Arm DB Snatch (Alt.R/L)
10 x Wallball (20/14lbs)
30 x Double-unders
20 x 1-Arm DB Snatch (Alt.R/L)
20 x Wallball (20/14lbs)
40 x Double-unders
30 x 1-Arm DB Snatch (Alt.R/L)
30 x Wallball (20/14lbs)
50  x Double-unders

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04.18.2013

By Samy Daghir / April 18, 2013 / 4 Comments

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Burpees
5 x Inchworms-2-Plank (2ct)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Back Squat 1-1-1-1-1RM
Warm-up with 2-3 sets of 3-5 reps each before working up to and establishing an initial/new one rep maximum Back Squat.

Back Squat 1-1-1-1-1RM

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“Bang A Louie”
Complete as many Rounds/Reps as possible in 14:00 of
Row 15kcal
5 x Push Press/Jerk (155/105lbs)
10 x Box Jumps (32/24”)

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04.17.2013

By Samy Daghir / April 17, 2013 / 9 Comments

Warm-up Drills
I. Row 2:00
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Erica”
5 Rounds of AMRAP in 3:00, rest 1:00 between efforts
3 x Power cleans (135/95lbs)
5 x Clapping/Plyo Push-ups
7 x Box Jumps (24/20”)

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Skill Development
10-9-8-7-6-5-4-3-2-1 reps/seconds of
L-sit/V-sit (seconds)
Strict TTB/K2E
Hollow Rocks (2ct)

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04.16.2013

By Samy Daghir / April 16, 2013 / 8 Comments

Warm-up Drills
I. Speed Rope 2:00
II. 12-9-6 reps of
Thrusters (45/30lbs)
American KB Swings (24/16kg)
III. Mobility

Impact/Focus: Push Press 1RM or Push Jerk 2RM
Use 2-3 warm-up sets before working through one of the following options:

I.Push Press 1-1-1-1-1
II. Push Jerk 2-2-2-2-2

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“The Duality Of Man”
For time
30 x Bench Press (75%BW)
3 x Rope Climbs
60 x Wallball (20/14lbs)

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