Wednesday 12.16.2020

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Manion Hero WOD glimpses…

Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Front Rack Lunges
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Press 5×5 Week 9
Warm-up as needed before working through the following every 3:00.

Press 5-5-5-5-5

**Week 9 Press Sets = + 2.5 to 10lbs from last week


  • Base percentages on a five rep max Press.
  • For week 9 add an additional 2.5 to 10lbs (3-5% increase).
  • Athletes may perform the same weight as last training session if necessary.

Post scores to comments.

“Aint No Darlins”
6 Rounds for time versus an 18:00 hard time cap of
10 x Pull-ups
15 x GHD Sit-ups
30 x Walking Lunges


  • Scaling Pull-ups will be 10 reps of Ring Rows or Scaled Banded Pull-ups.
  • GHD Sit-ups may sub to Abmat Sit-ups for 25 reps per round.
  • Rx+ may sub Bar or Ring Muscle-ups at 4 reps per round today.
  • Walking Lunges may also be scaled up to Pistols at 10 reps per leg for 20 reps total each round.
  • Example of a Scaled Round: 10 x Ring Row or Banded Pull-ups + 25 x Abmat Sit-ups + 30 x Walking Lunges
  • Example of an Rx+ Round: 4 x Ring or Bar Muscle-ups + 15 x GHD Sit-ups + 20 x Pistols (10R+10L,alt.)

Post scores to comments.

Samy Daghir

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