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Friday Home/Virtual WOD 05.15.2020

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Links for the AM & PM Zoom Training Times

Daily @9amhttps://us04web.zoom.us/j/79315338626

Meeting ID: 793 1533 8626

Daily @6pmhttps://us04web.zoom.us/j/75260363780

Meeting ID: 752 6036 3780


Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
(20/14lbs)
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Heavy Pull

Against a 15:00 clock complete one of the following lifting sessions assignments.

Deadlift 5-5-5-5-5
(climb weight, heavy sets to 75% if possible)

Power Clean 3-3-3-3-3
(climb weight, heavy sets to 80% if possible)

Power Snatch 5-4-3-2-1
(as heavy as able without technique breakdown;<60%)

Post training results to comments.

“Contraband”
Complete for time
Run 400m
50 x Wallball (20/14lbs)
Run 400m
35 x Wallball (20/14lbs)
Run 400m
20 x Wallball (20/14lbs)

Notes: Substitute for Wallball with Thruster movements via dumbbells or barbells as needed.

Post scores to comments.

Samy Daghir

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