Wednesday 10.28.2020

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Warm-up Drills
I. Run 400m or Row 500m
2 Rounds of
5 x Power Clean
5 x Press
10 x Flying Dogs
10 x Deadbugs
II. Dynamic Series
AKA the ‘Scorpion Sandwich’
III. Mobility Drills

Impact/Focus: Press 5×5 Week 2
Warm-up as needed before working through the following every 2:00.

Press 5-5-5-5-5

**Week 2 Press Sets = @75% of 5RM + 5 to 10lbs


Base percentages on a five rep max Press.
For week two add an additional 5 to 10lbs.
Today will also be used a make-up day for an abbreviated max out session, time permitting, for those who need it.

Post scores to comments.

Complete for time

Run 800m
25 x Bar Facing Burpees
25 x Power Clean (135/95lbs)
25 x Bar Facing Burpees


Scaled Volume for today’s workout is as follows;
Complete for time
Run 400m
15 x Bar Facing Burpees
15 x Power Clean (scaled weight)
15 x Bar Facing Burpees

Scale load to 95/65lbs or further as necessary. Power Cleans should be able to be pushed for multi rep sets or fast singles as a performance goal in weight selections.

Post scores to comments.

Extra Credit Skill Development (time permitting)
ROMWOD “Standing Straddle Day 5”
Poses Include:
– Dragon
– Lizard
– Twisted Lizard
– Standing Straddle
– Pigeon

(16-20:00 Runtime)

Samy Daghir

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