Wednesday 09.08.2021

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Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep

Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

6 Rounds on the 2:00 of
Front Squat 3-3-3-3-3 (build weight across sets)

Post scores to comments.

“Throwing Bows”
For time
40-30-20 reps/kcal of
Row (kcal)
Wallball (20/14lbs to 10/9ft target)
GHD/Abmat Sit-ups

Post scores to comments.

Samy Daghir

4 thoughts on “Wednesday 09.08.2021”

  1. Impact Focus:
    Front Squat 6 x 3
    worked up to 235#
    (back felt decent definitely not 100%)

    “Throwing Bows”
    should have been called “throwing balls” with the wallballs lol
    12:20 (40 GHD’s then my back started to bother me 30, 20 ab mats)
    14:00 (completed a round with 10 of each)

  2. Impact/Focus:
    Front Squat 75lbs 6 set x 3 rep

    “Throwing Bows”
    16:47 with GHD. Subbed wall balls for 20lbs weighted air squats. Not allow to throw things in the gym 🙁


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