Tuesday 07.28.2020

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Warm-up Drills
I. Run 400m/Row 500m
II. 2 Rounds of
5 x Jumping/Scap Pull-ups
7 x Push-ups
10 x Rev.Lunges In Place/Shrimp Squats
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Muscle-ups & Pull-ups Ascension Ladders
Complete one of the following movements for the ladder or repetitions every :45 seconds x 15 Rounds.

Missing a completed workload affords one of two options;
Either being again at the first rep assignment and attempt to climb as far or farther in the time remaining (possible to do this multiple times), or complete one to three rounds previously achieved prior to the failed round for the remainder of the work intervals if possible (athlete fails on round 10, and attempts to achieve 7 reps per round for the remaining 5 Rounds).

A. Ring Rows x 2,4,6,8…
B. Scaled Pull-ups x 1,2,3,4…
C. Strict/Kipping Pull-ups x 1,2,3,4…
D. Scaled Muscle-ups x 1,2,3,4…
E. Strict/Kipping Muscle-ups x 1,2,3,4…

Post scores to comments.

“Bougie Hopscotch”
As many rounds/reps as possible, scoring as one total AMRAP.
4 Rounds of 3:00 work x 1:00 Rest

3 x Power Snatch (95/65lbs)
3 x Reverse Burpees Over Barbell
3 x Bar Facing Burpees
9 x Knees-to-Elbows
12 x V-ups

Notes: If 9 plus rounds are possible athletes may opt for 135/95lbs Rx+. Toes-to-Bar, Knees-2-Elbow, or Toes-to-Rings should be executed strict if multiple rep sets as such are possible.

Post scores to comments.

Skill Development
Remedial Press/Highpull sets at light weight, 1-arm at a time. 6-8 reps per side. Assigned with priority to the kippers. See your Coach for set/rep and execution guidance after the WOD.

Samy Daghir

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