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Thursday 06.18.2020

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Warm-up Drills
I. Run 400m
II. Movement sets/reps as follows:
– 2 Rounds for quality of
5 x Barbell Deadlift
5 x Barbell Sump Deadlift High Pull
5 x Barbell Front Squat
5 x Barbell Push Press
– 2 Rounds for quality of
15 x Hollow Rocks
10 x PVC Passthroughs
III. Mobility/Yoga Poses

Impact/Focus: Deadlift 3 Rep EMOTM
Complete 10 rounds of the following Deadlift workload. Warm-up as needed with sets and reps building to a working weight relative to last weeks sets of three’s and five’s (see Friday’s post).

Every minute on the minute for 10 Rounds
3 x Deadlift (light to moderate weight)

Post scores to comments.

“Plasticity”
Complete for time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups

Notes: Scale Muscle-ups to 20 reps of Pull-ups or Scaled Pull-ups as needed for today. Use a Medicine Ball or one dumbbell to anchor the Abmat Sit-ups as needed. Use discretion if implementing GHD Sit-up re-indoctrination after a period being out of practice with the movement.

Scaling Modifications:

1. Scaled total volume would be written as follows:

For time
10 x Ring Row
15 x Anchored Abmat Sit-ups
20 x 1-arm Dumbbell Hang Clean to Overhead (25/20lbs)
25 x Anchored Abmat Sit-ups
30 x Medicine Ball Cleans (20/14lbs)
35 x GHD/Anchored Abmat Sit-ups

2. Rx+ should be able to complete this in 10-12 minutes and if so may opt to work back down the chipper in a Pyramid training format as follows:

For time
10 x Muscle-ups (Bar or Ring)
20 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
40 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
60 x GHD/Anchored Abmat Sit-ups
50 x Medicine Ball Cleans (20/14lbs)
40 x GHD/Anchored Abmat Sit-ups
30 x 1-arm Dumbbell Hang Clean to Overhead (50/35lbs)
20 x GHD/Anchored Abmat Sit-ups
10 x Muscle-ups (Bar or Ring)

Post times to comments

(Spoiler: Team WOD tomorrow…)

Samy Daghir

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