Friday Virtual/Home WOD 05.08.2020

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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
10 x Shoulder Taps
III. Mobility & Yoga Poses

Impact/Focus: Handstand Skills & Strength
8 Rounds of :45 work x :45 rest to accomplish an assigned skill training.
1. Kick to Handstand and hold
2. Kick to Handstand and Shoulder Taps
3. Wallwalk to max Handstand Position and Hold
4. Kick to Handstand and Strict Negatives
5. Kick to Handstand and Kipping Reps
6. Freestanding Drills with Wall Spot
*Stinkbug iterations the above will be instructed for those requiring scaling.
**Skill transfer and balance training are the priorities with rep volume about being improving position during the press and lockout to make the movement more efficient.

Post scores to comments.

“Tabata Drat”
With a Running Clock of Tabata Intervals for a total of 24 minutes
Tabata Deadlift, Hang Power Snatch, or Russian Swings
1:00 Rest
Tabata Push-ups
1:00 Rest
Tabata V-ups
1:00 Rest
Tabata Row(kcal) or SDHP**

1 minute Rest between each Tabata

Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.
**Substitute a sumo deadlift highball for the row as necessary based on equipment restrictions regarding rowing. Barbell weights should be no heavier than 155/115lbs.

Post scores to comments.

Samy Daghir

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