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Thursday 05.16.2019

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Warm-up Drills
I. Coach’s Choice
II. Dynamic Movement Drills & Yoga Series
III. Mobility
IV. Gymnastic Movement Warm-up and Review

“Warmer”
Complete for time
Run 400m
3 x Rope Climbs
30 x Push-ups

Run 400m
2 x Rope Climbs
15 x Push-ups
1 x Rope Climb
15 x Push-ups

Run 400m
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups
1 x Rope Climb
10 x Push-ups

Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1. Push-ups should be to the movement standard intended to be executed during the Memorial Day Hero WOD: MURPH. Time cap at 25:00.

Post scores to comments.

Skill Development: Midline Conditioning
6 Rounds of
:20 x V-ups (max reps)
:10 x Rest
:20 x Kneeling Slamball (max reps)
:10 x Rest

Post total reps per movement to comments.

Samy Daghir

4 thoughts on “Thursday 05.16.2019

  1. Warmer: 23:08 mod
    (1st round Rx, 2nd round sets of 5 pushups, 3rd round pulls to standing & sets of 3 pushups)

    Midline conditioning: 60/68 12#

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