Thursday 10.22.2020

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“Lower Body Day #4”

Dynamic Warm-up Drills & Mobility
-Scorpions & Yoga Poses
-Banded Mobility Drills
-Wall Mobility Drills

“Vitriolic Diatribe”
Complete for time versus a 20:00 time cap

Run 400m
  1 Round of
30 x Bumper Plate Devil’s Press (45/35lbs)
30 x GHD/Abmat Sit-ups

Run 400m
  2 Rounds of
15 x Bumper Plate Devil’s Press (45/35lbs)
15 x GHD/Abmat Sit-ups

Run 400m
  3 Rounds of
10 x Bumper Plate Devil’s Press (45/35lbs)
10 x GHD/Abmat Sit-ups


  • Scaled options for this WOD will emphasize movement optimization based on how the athlete is moving after training this week thus far.
  • Example: Guidance for stepping a leg back to start each burpee if the posterior chain needs a smoother start today.
  • Run distance and reps per round will also have scaled options; 200m Run w/ Rounds of reps x 20, 16, and 8 reps respectively.

Post scores to comments.

Skill Development
I. See your coach for mobility or skill assignment for today orrrrr
II. Spikeballlllll!!!!!

Samy Daghir

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