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Friday 12.28.2018

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HOLIDAY HOURS
12/26-12/29: Normal Hours
Saturday 12/29: Holiday Potluck/Yankee Swap @ 1:00pm
Monday 12/31: Closed
Tuesday 1/1: Closed
… Normal Hours resume Wednesday January 2nd.

Warm-up Drills
I. Jump Rope 3:00
II. 2 Rounds of
5 x Barbell Row
5 x Deadlift
5 x Sumo Deadlift High Pull
5 x Power Clean
5 x Front Squat
III. Mobility

Impact/Focus: “Two Piece EMOTM-1”

Part 1. Deadlift & Thruster EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.

Even: 5 x Deadlift (225/155lbs)
Odd: 7 x Thrusters (95/65lbs)

Part 2. Toes-2-Bar & Ring Dips EMOTM
Warm up as needed before completing the following workload; alternating every minute on the minute for 14:00.

Even: 7 x Toes-2-Bar
Odd: 7 x Ring Dips

Notes: Rx+ would only be advisable if all rounds were able to be achieved unbroken. Proceed through the AMRAPs at a scaled increase in load and adding a rep per round to all four movements, beginning with their respective numbers.

Post scores to comments

Skill Development
Time permitting extra credit efforts should be aimed at Slaying Goats +/or working to address movement competency with Mobility Drills.

Samy Daghir

4 thoughts on “Friday 12.28.2018

  1. Part 1. Deadlift & Thruster EMOTM: Completed RX. Haven’t done thrusters since 1977. x_x

    Part 2. Toes-2-Bar & Ring Dips EMOTM: I subbed in 10x Ghds and 7x elevated pushups from a 20″ box.

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