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Thursday 07.30.2020

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ROMWOD: “Conquer From Within”
Run time 14 or 20:00
Link found HERE.

Warm-up Drills
I. Run 200m
II. 2 Rounds of
7 x Deadlift
7 x Power Clean
7 x Front Squat
10 x Deadbugs
III. Mobility

Impact/Focus: Deadlift 7RM
Establish a 7RM Deadlift
Warm-up set/rep recommendations, based on 1 or 3 rep maximum (the bare minimum)
5 x 45%
5 x 55%
5 x 65%
3 x 75%

The above percentage based sets are derived from an athlete’s 1RM or estimated 1RM in the Deadlift.

Once adequately warmed up and prepared to begin testing out for a 7RM Deadlift; completing up to five heavy attempts.

Deadlift 7-7-7-7-7RM

Notes: There will be a 15:00 time cap on this max out lifting session today.

Post loads to comments.

“Short Division”
For time versus a 20:00 time cap

Complete the following for time
Run 400m
30 x Bumper Ground-to-Overhead (45/25lbs)
30 x Burpees (Push-up + Jump On Bumper)
Run 400m
15 x Bumper Ground-to-Overhead (45/25lbs)
15 x Burpees (Push-up + Jump On Bumper)
15 x Bumper Ground-to-Overhead (45/25lbs)
15 x Burpees (Push-up + Jump On Bumper)
Run 400m
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
Run 400m

Notes: Warning order states a spoiler alert for “Helen” this coming Tuesday.

Scaled Version of the above WOD:
Complete the following for time
Run 200m
20 x Bumper Ground-to-Overhead (45/25lbs)
20 x Burpees (Push-up + Jump On Bumper)
Run 200m
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
10 x Bumper Ground-to-Overhead (45/25lbs)
10 x Burpees (Push-up + Jump On Bumper)
Run 200m
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
5 x Bumper Ground-to-Overhead (45/25lbs)
5 x Burpees (Push-up + Jump On Bumper)
Run 200m

Post scores to comments.

Samy Daghir

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