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12.31.2014

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DSC_0499New Year’s Holiday Schedule:
Wednesday: Normal AM Classes, Noon, 4pm only.
Thursday: Closed
Friday: Normal Classes except no 6pm class.
Saturday: Open Gym 9-11

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Bear Crawl
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Bench Press 1RM
Against a 15:00 Running Clock warm-up as necessary (3 sets x 5 reps) before working up to a new Bench Press 1RM.

Bench Press 1-1-1-1-1RM

Post sets/reps/loads to comments.

Impact/Focus #2: Front Squat/Pull-up EMOTM
Complete the workload below every minute on the minute for 14:00 alternating between the following movements.

Odd: 3 x Front Squats (Increasing)
Even: 5 x Deadhang Pull-ups or 7 x Pull-ups (Freestyle)

Notes: Athletes will be given 5:00 to warm up their front squats. Starting weight for the first minute of the EMOTM should be 135/95lbs. After each set athletes will increase by 20lbs or until they reach a desired weight to continue through their remaining sets. Athletes may scale weight increases needed.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

4 thoughts on “12.31.2014”

  1. Bench Press: 125 x 1. 10# PR
    EMOTM Front Squats/Pullups: 165×3
    Tabata Burpees/Slamballs/Sit-ups: 5-5/6-4/11-7 with 30# slamball and 5 rounds of abmat, 3 rounds of GHDs.

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