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Wednesday 01.24.2018

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Warm-up Drills
I. Speed Rope x 4:00 (cumulative)
or
Speed Rope ‘Rep Ladders’
Single-unders: 10-20-30-40-50-40..10
Double-unders: 5-10-15-20-25-20-15-10-5
II. Mobility

Impact/Focus: Overhead Squat EMOTM x 10
Warm up as needed before completing the following workload every minute on the minute for ten total rounds

EMOTM 1,2,3…10 x Overhead Squat (135/95lbs)
:15 x Barbell Re-rack/Recovery time

Notes: The first minute begins with 1 rep, the second two reps, the third three reps, continuing in this fashion until ten reps are to be completed in the final round. Athletes will be given :15 for transition time and or weight adjustments/barbell re-racking. Weight guidelines are 135/95lbs, however appropriate weight scaling should be applied as needed.

Post loads/total reps completed to comments.

“Trifecta”
15-12-9-6-3 reps for time of
Pull-ups (C2B)
Slamball (40/20lbs)
Push-ups

Post times to comments.

ROMWOD: “Mental Games”

Samy Daghir

4 thoughts on “Wednesday 01.24.2018”

  1. Overhead Squat EMOTM: I don’t want to talk about it. Okay I will. Started with 95# until I got to the set of 8 and failed the last rep. Dropped to 85# after acting like a little bitch then finished the set of 10 in 2 sets. The end.

    Trifecta: 18:12 RX. Felt good about my chest to bar pull-ups and pushups today, so a victory there. Yay 🙂

    Reply
  2. Overhead Squat EMOTM: Went pretty similar to Kerry ? 75# for rounds 1-4, then dropped down to 65# for 5-10. Didn’t finish round 8 and my wrists gave out before managing anything on 10 ??‍♀️ May need to revisit that one in the future!

    Trifecta: 17:32 Rx

    Reply

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