Thursday 12.09.2021

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Abe Devilishly assaults a Trike while Anne Looks on with mild approval.

Warm-up Drills
I. Row 500m
II. Dynamic Series
III. Mobility Drills

*ROMWOD Option Pending logistics of each class.

Impact/Focus: Muscle-up Skills & Ring Dips
Warm up as needed before completing the following workload every minute on the minute for 12:00 or every other minute on the minute for 6 Rounds.

Each Round Complete
1-3 reps x Muscle-ups
5-7 x Strict Ring Dips

Notes: Today is primarily a technique development day with the pull/transition drills for Bar/Rings as the points of performance emphasis with the second priority being the range of motion reinforcement and strict execution of concise sets of Ring Dip work. Scaling and additional details will be covered during the whiteboard brief.

Post scores to comments.

“Gears of War, Shift”
AMRAP 7:00 of
5 x Hang Power Clean (95/65lbs)
7 x Push Jerk (95/65lbs)
10 x Sumo Deadlift High-Pull (95/65lbs)

Rest 3:00,

AMRAP 7:00 of
TBD x Hang Power Clean (…)
TBD x Push Jerk (…)
TBD x Sumo Deadlift High-Pull (…)


  • Either adjust the weight or drop reps for the second AMRAP.
  • Compare total weight lifted.
  • Adjust weights to the next whole set of metcon bumper plates; ie. 95/65 goes to 75/55lbs for part two.
  • Reps change to 4-5-7 reps respectively.
  • Thus an athlete performing Rx may either change reps to 4-5-7 or drop to 75lbs with the intent being to compare total weight lifted to the first AMRAP.

Post scores to comments.

Samy Daghir

1 thought on “Thursday 12.09.2021”

  1. Impact Focus (mod):
    7 ring rows/7 push ups

    Gears of War, Shift (mod)
    Part 1: 6+13
    HPC @65#
    Push ups
    Russian KB swings (16kg)

    Part 2: 7
    4 HPC @ 85#
    5 push ups
    7 Russian KB swings (24kg)


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