Thursday Virtual/Home WOD 05.07.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 739 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. 2:00 to 4:00 x Run or Row
II. 3 Rounds of
8 x Deadbugs
8 x Snow Angels
16 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Front Squats & Pull-ups 5-4-3-2-1
Complete the selected task and workload below every 2:00 for 5 Rounds total. Climb weight as able across working sets, warm-up and begin working weights at 60% if you have access to barbells and weights.

1. Barbell From Rack or Floor x 5-4-3-2-1

2. Dumbbell(s) or Kettlebells(s) x 5-4-3-2-1 (per arm if applicable)
*Attempt to climb wight if able, one or two arm methods viable here.

3. Medicine Ball or Odd objects x 10-8-6-4-2 (power as necessary to facilitate better squat form)

**Immediately upon completing the weightlifting set/reps work 5-4-3-2-1 deadhang Pull-ups, scaled Pull-ups, Body Row, etc. to work the strict strength of the movement as well as prepare for the metcon below.

Complete for time
Run 1 mile
75 x Pull-ups
30 x Clusters (95/65lbs)

Scaled Example:
Complete for time
Run 400-800m
50 x Pull-ups
30 x Clusters
(empty barbell, light Dumbbells, or a medicine ball)

Notes: 20:00 time cap.

Samy Daghir

5 thoughts on “Thursday Virtual/Home WOD 05.07.2020”

  1. I/F: DB squats and body rows (finished at 25#)

    Austere: Mile run + 45 clusters (15#)

    Got a little delirious and completely messed up the rep/movement scheme ????????‍♀️????


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