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Friday 04.23.2021

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Sign-up for the MANION WOD by clicking on the link found HERE! Next Saturday we honor the fallen.

Warm-up Drills
I. Row 2:00
II. Dynamic Series
– Tall Duck Walk
– Walking Calf Raises
– Pike Walk
– Spiderman Lunges w/ Samson Stretch
– Stiff Leg Bear Crawl
– Alternating Lateral Lunges
III. Scorpion/Yoga Sandwich
IV. Mobility Drills

Impact/Focus: Deadlift 1RM
Warm-up sets and reps building to a starting weight for the following max effort Deadlift session.

Versus 20:00 total time
Deadlift x Find a one rep max

Notes:

Athletes will reference previous training or personal records if applicable and build across 6 to 12 progressively heavier attempts in order to establish a one rep max.
Loading guidance, movement points of performance, and additional notes on executing a solid one rep max score will be covered during the whiteboard brief.

Post scores to comments.

“Mirrors”
For Time versus a 15:00 time cap
Row 750m
12 x Front Squat (115/75lbs)
21 x Push-ups
Row 500m
12 x Front Squat (115/75lbs)
21 x Push-ups
Row 250m
12 x Front Squat (115/75lbs)
21 x Push-ups

Notes: Movement and weight scaling for a 1:1 rep scheme will be covered during the whiteboard brief.
Rx+ 155/105lbs, Hand Release Push-ups.

Post scores to comments.

Samy Daghir

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