Friday Home/Virtual WOD 05.29.2020

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Links for the AM & PM Zoom Training Times

Daily @9am

Meeting ID: 793 1533 8626

Daily @6pm

Meeting ID: 752 6036 3780

Warm-up Drills
I. Run 400m/Row 500m
II. 3 Rounds of
5 x Medicine Ball Deadlifts
5 x Medicine Ball Cleans
5-7 x Push-ups
10 x Toes-to-Medicine Ball
III. Dynamics (ie.Scorpions,etc) & Yoga Poses
IV. Mobility Drills

Impact/Focus: Deadlift & Press Alt. EMOTM

Against a 14:00 clock complete the following movements per Odd/Even minutes EMOTM.

Odd Minutes:
Deadlift 5-7 reps @ 75-85% of best weight Deadlifted over the last month

Even Minutes:
Select one of the following for 5-10 reps
Weightlifting options are Floor Press (DB or BB) or Bench Press (DB or BB)
Bodyweight Options are Push-ups, Chest Slap Push-ups, Plyo Push-ups or Clapping Push-ups

Post training results to comments.

3 Rounds for time of
15 x Box Jumps or Broad Jumps (3/4feet distance)
12 x Devil’s Press (35/15lbs Bumpers or 1 x 50/35lb Dumbbell
Run 400m

Post scores to comments.

Skill Development: “Common Core”
5 Rounds for quality of
:25 x L-sit hold or variation
30 x Plank Knees-to-elbows, alt. L/R

Samy Daghir

2 thoughts on “Friday Home/Virtual WOD 05.29.2020”

  1. Deadlift & Press EMOTM: Deadlifts 190×5, pushups
    Ohgee: 9:17 but I did a couplet of 15 box jumps/12 db press 25#


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