Friday Home/Virtual WOD 06.05.2020

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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. Run 4-800m
II. 15-12-9 for quality of
Medicine Ball Clean
PVC Passthroughs
III. Mobility/Yoga Poses
(Emphasis ankles, knees, hips)

Impact/Focus: Deadlift 3×5,3×3,3×1

With a total working time of 18:00;

Warm-up as needed building to 50-60% of a 1RM Deadlift before beginning working sets/reps as follows.

Deadlift x

5-5-5 @ 50-60% of 1RM
3-3-3 @ 65-70% of 1RM
1-1-1 @ 75-80% of 1RM

Notes: This is a nine set assignment above. The percentages and weights should be scaled lighter if necessary to facilitate ideal technique and a controlled :01 or longer negative during each set.

Scaling Example
Deadlift x
5-5-5 @ 40-50% of 1RM
3-3-3 @ 50-60% of 1RM
1-1-1 @ 65-70% of 1RM

Post scores to comments.

“Poetic License”
3 Rounds for time or max reps completed in 20:00 of

60 x Lateral Dumbbell Hops
50 x 1-arm Dumbbell Devil’s Press
40 x Alternating Jump Squats
30 x Floor Press (10R/10L)
20 x Reverse Burpees
10 x Over-Unders (18” Height Obstacle)

Scaled format would be 2 Rounds with a time cap for total reps completed at 14:00.

Dumbbell weight would ideally be 50/35lbs, but scaling or getting creative is encouraged as always where and when needed.

Overunders should use a bench or obstacle set-up that allows the athlete to jump over and also forces a fully prone, flat against the ground crawl back under for each rep. Sounds simple, is brutally effective at mental and physical conditioning (get excited).

Post scores to comments.

Samy Daghir

2 thoughts on “Friday Home/Virtual WOD 06.05.2020”

  1. DL – 155# (all I had – ready for more)
    Poetic License – 1+30 (35#, a skateboard, a broomstick on two chairs)

    *Day 100!! Shout out to Samy and Anderson and everyone that’s been in classes with me on this journey. Thank you!*


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