Friday 05.12.2023

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Megan and Marts getting after it, Yessssss!

Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility

Impact/Focus: “Tailpipe” Team WOD
Complete the following for time
Each athlete must complete 750m (Team total = 1500m) of Rowing while their partner holds two kettlebells in the a Front Rack Hold (24/16kg). Rotate every 250m.

Rx+ Options: 32/24kg Kettlebells or a Sandbag Hug-it Hold.

Post scores to comments.

“A Classic Romp”
For time vs. a 15:00 time cap
30 x Handstand Push-ups
40 x Toes-to-Bar
50 x Sumo Deadlift High Pull (75/55lbs)
60 x GHD/Abmat sit-ups
70 x Burpees

Notes: Scaling would be 10-20-30-40-50 reps respectively; substitution movements are 1:1 for today’s training.

Post scores to comments.

Samy Daghir

1 thought on “Friday 05.12.2023”

  1. Impact/Focus: “Tailpipe” Team WOD
    750m + 30lbs for however long I rowed

    “A Classic Romp”
    13 burpees (65lbs SD HP)

    Notes: my toes to bar ate up my time for sure lol it’ll buff


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