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Thursday Home/Virtual WOD 05.21.2020

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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
7-10 x Push-ups
7-10 x Goblet Lunges /Front Rack Lunges
15 x Hollow Rocks
10 x Prone Snow Angels
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills (Armbar Stretch/Shoulder Sink Drill)

Impact/Focus: CrossFit Endurance WOD & TGU’s
Select from the following interval format training options below

1. CrossFit Endurance WOD
Swim, Bike Run, or Row
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

2. Turkish Get-ups
1min on, 1 min off,
1 min on x :50 sec rest,
1 min on x :40 sec rest,
1 min on x :30 sec rest,
1 min on x :20 sec rest,
1 min on x :10 sec rest,
then go back up the ladder until you finish with
1 min on x :50 sec rest,
1 min on x Done.

Notes: Light to moderate Kettlebell weights, athletes may change weights as they proceed through. Objectives include continuous effort movement for as much of each work interval as possible. Rowing or running recovery efforts can include active movement for rest periods, however, this changes the effort output on the work side of each minute task. Work hard, but be deliberate in efforts to improve movement proficiency and competency.

Post training results to comments.

“Anupdown”
For time
10 x Dumbbell Devil’s Press
(1-arm = 50/35lbs | 2 arms =35/20lbs)
15 x Over-Unders (@ 12-18”)
20 x Reverse Wallball (20/14lbs)
25 x Wallball (20/14lbs)
30 x Over-Unders (@ 12-18”)
25 x Wallball (20/14lbs)
20 x Reverse Wallball (20/14lbs)
15 x Over-Unders (Rope hung at 18”)
10 x Dumbbell Devil’s Press

Notes: 20:00 time cap advised. The Over-unders can be any set-up with a rope tied across two objects to hang at 12-18” from the deck. Box Jump over set-up with something to crawl underneath also works well for this today. Climb over something, crawl under something = 1 rep. Maintain hold on Reverse and Wallball as needed based on availability of overhead target height for the movement.

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday Home/Virtual WOD 05.21.2020

  1. I/F: Turkish Get-ups

    Anupdown @19:47 (1-arm 25# 5R/5L, Burpees for Reverse Wallball, Box jump step-up for overs-unders)

  2. Impact Focus – Rowing Intervals (Crossfit Endurance)
    Total meters: 2327. Highest round: 243, lowest round: 218

    Anupdown: at the 20:00m mark, I was through 7 of the last set of over-unders.

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