Wednesday 09.23.2020

Posted in

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Air Squat to Medicine Ball
5 x Medicine Ball Sumo Deadlift
5 x Medicine Ball Sumo Deadlift High Pull
5 x Medicine Ball Power Clean
5 x Medicine Ball Clean
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Row Intervals & Inversion Skills
3 Rounds for Time/Quality of
Row 500m (power curve refinement, SPM 24-32, avg.500m pace goals)
5-10 reps x Selected Inversion Drill (pick one)
– Wallwalks
– Handstand Kick-ups against wall
– Inverted Burpees


  • Points of performance for the Row and Handstand Drills will be covered before commencing training.
  • Each round is intended to be performed at closer to maximal effort on the Row portion as efficiency becomes primed across the first efforts for a rugged final 500m Time Trial.

Post scores to comments.

“Awful Annie”
For time versus a 15:00 time cap

Double-unders x 50-40-30-20-10
GHD Sit-ups x 50-40-30-20-10
Clean x 5-4-3-2-1


  • Double-unders scale to Single-unders at 3:1 repetitions for today’s WOD.
  • Scale GHD Sit-ups to Anchored Abmat Sit-ups (dumbbells); reps are 1:1.
  • Reference weights utilized monday to find an appropriate metcon weight for the Clean, which may be performed as a Full or Power version at the athlete’s discretion.
  • Scale GHD Sit-up range of motion or substitute in Abmat Sit-ups (Butterfly or DB Anchored).

Post scores to comments.

Samy Daghir

3 thoughts on “Wednesday 09.23.2020”

  1. Row Intervals & Inversion Skills: 1:56 for my best 500m, freestanding handstands

    Awful Annie: 10:41 abmat/125#, 42 seconds faster than Saturday!


Leave a Comment