Tuesday 09.22.2020

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Warm-up Drills
I. Coach’s Choice
II. Mobility Drills

Notes: Some possible forecasts might be Spikeball, 2 rounds of ‘Cindy’, or foam rolling ‘by the numbers’ as classes did last week.

Impact/Focus: Gymnastic Skills Couplet

Against a 10:00 Running Clock attempt to climb and complete one of the following ascending ladders of movement reps and static holds for time;

Option A
Ring Dips   x   2-4-6-8-10-12 reps
L-sit             x  :04/:08/:12/:16/:20/:24 seconds

Option B
Push-ups    x   2-4-6-8-10-12 reps
Plank           x   :04/:08/:12/:16/:20/:24 seconds


  • Timed holds to accumulate each round are 2 x the number of reps performed for the Ring Dips or Push-ups.
  • Scaling the format would be running one 8:00 running clock and working through as much of the rep and hold tasks as possible.
  • Scale Ring Dips and Push-ups as prior training has established. Reps may be strict, kipping, or a hybrid combination.
  • L-sit has scaling has three primary options for today to select from as follows;
  • 1. Floor L-sit Drill
  • 2. Heel Taps (over line on floor or dumbbell, cone, etc.)
  • 3. L-sit Hold
  • Pairing of movements with holds is deliberate, thus avoiding mixing and matching L-sits with Push-ups, as one example, would not be the best approach for this training.

Post scores as reps and seconds completed to comments.

“Thermal Theatrics”
5 Rounds for time of
10 x American KB Swings (32/24kg)
15 x Box Jumps (24/20”)
20 x Wallball (20/14lbs)


  • A soft time cap of 12:00 is a useful scaling and volume regulation tool for this WOD;
  • Modifying to 3 Rounds for scaling purposes is also viable.
  • Scale the weight as necessary to facilitate unbroken sets of American KB Swings.
  • Box Jump height or a substitution to step-ups may be applied today for 1:1 rep adjustments.
  • Wallball height or weight may be scaled as needed.
  • Today’s Wallball volume and efforts will be directed towards the upcoming Benchmark WODs “Karen” and “Fight Gone Bad!”.

Post scores to comments.

Samy Daghir

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