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img_0007Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Medicine Ball Cleans (20/14lbs)
6 x Overhead Walking Lunges (20/14lbs)
7 x Push-ups
8 x Hollow Rocks
III. Mobility

Impact/Focus: Flight Simulator
Complete the following pyramid of Double-unders for time against a 12:00 Running Clock:
5-10-15-20-25-30-35-40-45-50-45 … 5

Notes: Complete each rung on the ladder unbroken before moving on.

All the way up and down is a complete evolution. Reference scores from 01.20.2015 HERE.

Post scores to comments.

“Heavy Winded”
4 Rounds for time of
10 x Push/Split Jerk (165/115lbs)
Row 500m

Notes: Take a few gulps of air and ensure each row effort is as maximal as possible. Work on using the stroke per minute and 500m split time info to keep motivated and on track towards hard efforts today. Get some, freaks.

Post scores to comments.

Samy Daghir

2 thoughts on “01.05.2017”

  1. Flight Simulator: 30⬆.

    Attempted 35⬆ several times, but I could not break that 30 ceiling today.

    “Heavy Winded”: 18:55 Rx.


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