Thursday 12.29.2022

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YESSSSSSSSSSS, AAAAAAAAAABBBBBBEEEEEE!!!!!! (and the rest of us ROMWODing at double time)

Warm-up Drills
I. Row 2:00 (w/ no straps)
II. Air Squats, Hollow Rocks & Dynamic Drills
III. Mobility (Squat, Posterior Chain & Overhead Emphasis)

Impact/Focus: Back Squats
Warm-up & prep for starting weight x 5:00

Every 2:30 x 6 Rounds total complete the following:

Back Squat x 5-5-3-3-1-1


  • Build to the heaviest/best sets possible each round.
  • Spoiler Alert: This is a heavy prep day prologue to a pending 1RM.

Post scores to comments.

“Snarkophagus Rex”
Complete 6 Rounds for time of
8 x Pull-ups (C2B*)
15 x Wallball (20/14lbs to 10/9ft Target)
15 x GHD Sit-ups


  • 12:00 Time Cap.
  • Scaling and intent/points of performance (ie. Chest-to-Bar, cycling reps, butterfly kip, etc.) will be covered during the whiteboard & movement brief.
  • Abmat Sit-ups scaling for today will be 20 reps per round.
  • Warm-ups during set-up will be two rounds of practice/preparatory movements.

Post scores to comments.

Samy Daghir

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