Wednesday 07.22.2020

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ROMWOD: “Attention To Detail”
Runtime is 15:00
Poses are
Single Leg Forward Fold
Supine Twist

Warm-up Drills
I. Row 500m or Run 400m
II. 2-3 Rounds of
5 x Barbell Row
5 x Power Clean
5 x Push Press
10 x Back Rack Walking Lunges
III. Mobility

Impact/Focus: Back Squat & Ring Work Alt. EMOTM
Impact/Focus: Gymnastic & Kettlebell Alt. EMOTM
Complete the following every minute on the minute for 14:00 minutes total, alternating the tasks below. Select movements based on current level of development regarding Ring Dips and Back Squat.

Odd Minutes: Back Squat
3 x Back Squat, same weight for all sets and reps

Even Minutes: Ring Work
Select one of the following options for
7-12 x Reps OR :25 x Support Hold

1. Scaled Dips (box/bench)
2. Static Support Hold
3. Scaled Static Dips
4. Static Dips
5. Ring Support Hold
6. Scaled Ring Dips
7. Ring Dips

Notes: Back Squat tempo optional guidance will be covered during whiteboard brief. Today is either a set weight across at heavier than last 5 x 5 Back Squat Training or at a recovery load and tempo taking into account individual recovery level after the Benchmark training thus far this week.

Post scores to comments.

Conditioning: “Row Repeats”
4 Round for time (max effort)
Row 500m
Rest 1:00

Scaled rowing distances, 5 rounds as follows; 500, 400, 300, 200, 100m with 1-2:00 rest between efforts respectively.

Post times for each rowing interval to comments.

Samy Daghir

3 thoughts on “Wednesday 07.22.2020”

  1. Back Squats & Ring Work: 180# back squats, ring dips with blue band across hips – 8 for my first set, 5 for the remaining.

    Row Repeats: 2:07, 2:10, 2:12, 2:11


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