Monday 10.05.2020

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Warm-up Drills
I. Run 400m or Row 500m
II. 3 Rounds of
5 x Power clean
5 x push press
10 x front rack Reverse Lunges in Place (5L+5R)
10 x Hollow Rocks
III. Dynamic Drills
IV. Mobility & Yoga Poses

Impact/Focus: Press & Push Press
Warm-up with two to three sets of barbell/light weight sets of Press before working through the following sets/reps every :90 seconds.

On the :90 seconds

Press x 5-5-3-3-1-1RM

Push Press x Max Reps, Max Reps (2 rounds)


  • Climb weight as able across sets, for starting weight guidelines see below.
  • Reference recent Press scores from 09.16.2020.
  • Increase weight or perform at same weight as the last Press set for the two attempts at max rep Push Presses.

Post scores to comments.

Complete 3 rounds for time of
Row 500m
12 x Deadlift (Bodyweight)
21 x Box Jumps (24/20”)

Notes: This is a benchmark WOD.

Post time to comments.

Samy Daghir

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