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Tuesday 08.11.2020

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Warm-up Drills
I. Row 500m
II. Dynamic Mobility
25ft Tall Duck Walk
25ft Reverse Bear Crawl
25ft Stiff Leg Bear Crawl
25ft Inchworms 
2
5ft Spider Lunge
10 x Scorpion Stretch
III. Mobility & Yoga Poses

Impact/Focus: Over-Under Gymnastic Ladder EMOTM
Complete each of the following movements and their assigned rep schemes on the minute for ten minutes. There will be a :15 rest built in between each minute of effort for Deadhang/Strict Pull-ups/Ring Rows and Dip work on the Rings or Static Dip set-up.

Complete each of the following
vs. 1:00 work x :15 rest

1 x Pull-ups + 10 x Ring Dips
2 x Pull-ups + 9 x Ring Dips
3 x Pull-ups + 8 x Ring Dips
4 x Pull-ups + 7 x Ring Dips
5 x Pull-ups + 6 x Ring Dips
6 x Pull-ups + 5 x Ring Dips
7 x Pull-ups + 4 x Ring Dips
8 x Pull-ups + 3 x Ring Dips
9 x Pull-ups + 2 x Ring Dips
10 x Pull-ups + 1 x Ring Dips

Notes: Rx+ has two options today; Rope Climbs at 1,1,2,2,3,3,3,3,2,2,1,1 per Pulling task per round or wear a weighted vest.

Post scores to comments.

“Keep The Change, Ya Filthy Animal”
For time
Row 550m
7 x Power Clean (135/95lbs)
15 x Box Jumps (24/20”)

Row 450m
7 x Power Clean (135/95lbs)
15 x Box Jumps (24/20”)

Row 350m
7 x Power Clean (135/95lbs)
15 x Box Jumps (24/20”)

Row 250m
7 x Power Clean (135/95lbs)
15 x Box Jumps (24/20”)

Notes: Scale weight as needed to complete the Power Cleans in 3 or less multi rep sets. Points of performance will be in receiving the bar in a strong Power position. Box Jumps may be scaled in height or subbed out as box step ups as needed.

Post scores to comments.

Samy Daghir

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