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Tuesday Home/Virtual WOD 05.19.2020

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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: Push-up Ascension Ladder
Complete one of the following EMOTM assignments

*Fail a set before half way mark = climb back up the ladder from the beginning after resting a full interval.

**Fail a set after half way mark = climb back DOWN the ladder after resting an interval.

I. Rx Training for Push-up
2,4,6,8,10,12,14,16,18,20 x EMOTM 10:00
Perform this workload strict for as long as possible or in entirety if able to do so.

II. Scaled Push-up Movement Version
1,2,3,4,5,1,2,3,4,5 x EMOTM 10:00
Perform this workload if utilizing scaling methods such as Jumping Pull-ups.

III. Scaled Volume Version for Push-ups
2,4,6,8,10,2,4,6,8,10 x EMOTM 10:00

IV. Weighted Push-ups (6” Deficit)
1,2,3,4,5,6,7,8,9,10 x EMOTM 10:00 total.
Athletes may wear body armor or have a buddy stack weights on their scaps for working sets EMOTM. Set-up plates or position Dumbbells to achieve the requisite deficit for the range of motion inhibited from wearing a Vest. Athletes may wear body armor or have a buddy stack weights on their scaps for working sets EMOTM.

Notes:
An example of training via option 1 would be described as follows…
0:00-1:00: 2 x Push-ups,
1:00-2:00: 4 x Push-ups,
2:00-3:00: 6 x Push-ups,
3:00-4:00: 8 x Push-ups

9:00-10:00: 20 x Push-ups

Post scores to comments.


“Laces Out”
For time
Run 800m
Then…
10-9-8-7-6-5-4-3-2-1 reps of
Medicine Ball Cleans (20/14lbs)
Abmat Sit-ups or V-ups
Then…
Run 800m

Notes: Pick the more challenging of the core exercises per individual athletes discretion if both movements are viable options.

Post scores to comments.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday Home/Virtual WOD 05.19.2020

  1. Rx Training for Push-up (climbed up to 12 reps then down the ladder)
    “Laces Out”: 8:05 (Medicine Ball Cleans + Abmat Sit-ups)
    +2 mile run

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