Thursday Home/Virtual WOD 05.14.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 793 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Row 500m or Run 400m
II. 2 rounds of
8 x 1-arm KB Swings
8 x 1-arm KB Clean and Press
8 x 1-arm KB Half Snatch
4 x 1-arm KB Turkish Get-ups
16 x Hollow Rocks
III. Yoga Poses/Dynamic Drills/Mobility
(Armbar Stretch/Shoulder Sink Drill)

Impact/Focus: Kettlebell Minutia
Every minute on the minute alternate between the following three movements, completing as many reps/seconds of hold for quality as possible during working time. Pick light to moderate weight as dictated by confidence and practice with these new movements. These may also be done with a dumbbell as needed.

5 Rounds of the following (scaled: 3-4 rounds)
1. 1 minute of Kettlebell Clean & Press (alt.sides each rep)
2. 1 minute of Kettlebell Half Snatch (alt.sides each rep)
3. 1 minute of Kettlebell Snatch to Reverse Turkish Get-up (alt.sides each rep)

Post scores to comments.

7 Rounds for time of

7 x Burpees
7 x Reverse Burpees
21 x Double-unders
63 x Single-unders

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday Home/Virtual WOD 05.14.2020”

  1. Kettlebell Minutia: 5 rounds (6-8 reps per arm for the first two movements) with a 15# DB

    Trampolines: 17:10-ish Rx


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