Friday Home WOD 04.17.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 739 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Coach/Athlete’s Choice

Warm-up Example for Home Ninjas…

I. Movements & Drills x 2 Rounds
20 x Jumping Jacks
20 seconds x Hollow Rocks
10 x Plank/Handstand Hold Shoulder Taps

II. Dynamics x 2 Rounds
20 x Pike Walk
20 x Tall Duck Walk
10 x Spider Lunge
10 x Scorpions

III. Mobility & ‘Stretches’
Perform band or strap Hammy, Groin, ITB Strtech, Yoga Poses, Couch Stretch at own pace.

Impact/Focus: Friday Lifting Selection
7 to 10 Rounds of the following movements, climbing weight as able across all working sets. Complete one set every :90 seconds.

Option 1: Those with Barbells and a heavy availability of weights complete sets of Deadlift x 3 reps each.

Option 2: Barbells with moderate weights to light weights available complete sets of 2 x Power Cleans each round.

Option 3: If athletes only have a barbell and lifts weights or no weights complete 3-5 reps of a Power Snatch per round.

Option 4: 5 Rounds of 1:00 work x 1:00 rest to complete a goal rep load of 30 x Russian Swings heavy, 20 x American Swings (moderate to ligth weights), or 12 reps each arm (alternating as needed) for a one arm light weight option.

Post scores to comments.

“Scab Run”
Mark a start line and 10m, 20m, 30m, 40m, and 50m spots…

3 Rounds for time of (15:00 time cap)

Sprint to 10m mark and back
# reps x Push-ups

Sprint to 20m mark and back
# x V-ups

Sprint to 30m mark and back
# x Bumper Ground-2-Overhead (45/25lbs)

Sprint to 40m mark and back
# x Mountain Climbers

Sprint to 50m mark and back
# x Burpees

Rep assignment per each of the three rounds are as follows.
Round 1 = 15 reps per movement, 30 for Mtn Climbers
Round 2 = 12 reps per movement, 24 for Mtn Climbers
Round 3 = 9 reps per movement, 18 for Mtn Climbers
50-40-30-20-10 reps of Double-unders or Single-unders would be an appropriate substitution for running today, however it is NIIIIICE outside, ninjas!

Post scores to comments.

Samy Daghir

3 thoughts on “Friday Home WOD 04.17.2020”

  1. Impact/Focus:
    5 rounds of 1:00 work x 1:00 rest
    20 x American Swings

    “Scab Run” @ 18:27 ( SU’s Jump ropes, KB Ground-to-overhead 35#)

  2. Impact/Focus:
    I opted for Power Cleans today since I haven’t done those in a while. I worked up to a max of 60kg/132#

    I did Wednesday’s metcon today since I missed it.


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