Thursday 12.10.2020

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Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
10 x Barbell Reverse Lunges (in place)
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Gymnastic Strength Alternating EMOTM
Every minute on the minute for 10 minutes total complete the following, alternating between the two movements.

Odd Minutes: Pull-ups

I. Scaled
10-8-6-4-2 x Strict Banded Pull-ups or Strict Ring Rows

II. Rx’d
10-8-6-4-2 x Strict Pull-ups

III. Rx+
10-8-6-4-2 x Weighted Strict Pull-ups
15-12-9-6-3 x Strict Pull-ups

Even Minutes: Ring Dips

I. Scaled
10-8-6-4-2 x Matador or Static Dips scaled with Bands, Scaled Box Dips

II. Rx’d
10-8-6-4-2 x Strict Ring Dips

III. Rx+
10-8-6-4-2 x Weighted Strict Ring Dips
15-12-9-6-3 x Strict Ring Dips

Post scorest to comments.

“Very Sneaky”
For time
10-9-8-7-6-5-4-3-2-1 reps of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (95/65lbs)
Bar Facing Burpees


Scale weights as needed for the Wallball (example: 14/10lbs) and SDHP (example: 75/55lbs) as needed. Rx+ today would simply be substituting in a 95/65lb Thruster for the Wallball movement.

Post scores to comments.

Samy Daghir

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