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IMG_2312Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility

Impact/Focus: Push/Split Jerk
Warm-up with three sets of 5 reps before completing the workload below.

Push/Split Jerk 3-3-3-3-3

Notes: All reps today should have a :02 hold in the dip position for competency and efficiency development with this movement.

Post scores to comments.


“Truffle Shuffle”
3 Rounds for time of
Row 20kcal
30 x American KB Swings (32/24kg)
60 x Double-unders

Post scores to comments.

Skill Development
Squat Mobility/range of motion therapy efforts.

Samy Daghir

4 thoughts on “12.03.2015”

  1. Wssn’t feeling 100% today, and it showed.

    135# x 2 – the dip and i just weren’t friends today.

    WOD: 14:25 @ 62# Russian Swings for strongman
    1 cal/pull round 1 – rest were 1-2 pulls/cal
    Swings got heavy – worked in sets
    DUs – unbroken the 1st set. kept getting tripped up for the remaining 2.


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