Tuesday 10.06.2020

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Warm-up Drills
I. Row 500m (Power Curve)
II. 3 Rounds of
7 x Air Squat
7 x Push-ups/Hindu Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses


  • Special Emphasis on Front Rack, Dip, & Overhead Archtypes.
  • Applied efforts to improve these aspects of movement involve Mashing and Mobility drills for areas such as the Anterior Shoulder/Compartment, ankle capsule (impact on range of motion), etc.

Impact/Focus: Gymnastic Upper Body Strength
Every two minutes for 6 Rounds total complete the following workload, partitioning as needed if applicable (Pull-ups & Ring or Static Dip athletes).

6 Rounds x 2:00
5 to 10 x Muscle-ups
7 to 10 x Pull-ups + 7 to 10 x Dips


  • Athletes should select a challenging rep range and strive to achieve that rep load within a 1:00 to 1:15 second window of time.
  • The remaining time should be rest during each round after finishing Muscle-up or Pull-up & Dip sets.
  • Partition between the two movements as needed if that is your path for the day; for example, a round could be completed as 5 x Pull-ups + 5 x Ring Dips + 5 x Pull-ups + 5 x Ring Dips for a training selection of 10 reps
  • provided it was completed within the total time of two minutes allotted.

Post scores to comments.

“Two T-recks”
Complete for time

Run 400m

5 Rounds of
9 x Thrusters (95/65lbs)
15 x GHD Sit-ups

Run 400m


  • This workout begins and ends with a 400m Run (To clarify: this means there are two runs total.
  • Yes, there are only two runs in today’s WOD.
  • One less run than three 400m Runs is the correct number of Runs).
  • Abmat Sit-up scaling will be 21 reps per round today.
  • Scale the Thruster weight as needed to emphasize bigger, unbroken sets during each round.

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 10.06.2020”

  1. AM
    Ring Muscle-ups x 26 total (best set x 8 reps unbroken)
    10:05 rx

    Bar Muscle-ups x 21 total (best set 3 reps unbroken, ugly chicken wingers present and worked on)
    10:10 rx (boooooo)


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