Wednesday 01.06.2021

Posted in
The mop bucket thought to itself with ire… “*!&%hhk!! I clearly did not get the apparel color scheme of the day email. So annoying because yellow is my favorite color.”

Warm-up Drills
I. Complete the following
Row 500m
Scorpion/Yoga Sandwich
Row 250m
3 way Hammy, Groin, ITB Band Drill
II. Mobility

“Twin Turbo”
Complete 5 Rounds for time
vs. a 10:00 time cap

Row 250m,250m,250m,250m,250m
GHD Sit-ups x 15-12-9-6-3
Push-ups x 15-12-9-6-3

Rest 1:00

Complete 5 Rounds for time
vs. a 10:00 time cap

Burpees x 3-6-9-12-15
Slamball x 3-6-9-12-15
Bearcrawl Portage x 40ft,40ft,40ft,40ft,40ft
(travel w/ Slamball)


  • Examples of each parts first round would be as follows;
  • Row 250m + 15 x GHD Sit-ups + 15 x Push-ups, and
  • 3 x Burpees + 3 x Slamballs + 40ft Bear Crawl Portage.
  • Scale Bearcrawl Portage to Bearcrawl without the Slamball.
  • Rx+ will be performing plate skids for 40ft per round.
  • Abmat Sit-ups are scaled to 1:1 for today.
  • Scale Push-ups to kipping (snake) or incline on one to two benches/boxes as needed.
  • Use extra rest wisely but stay frosty to get after it once the one minute rest blip terminates and the second challenge is a go.

Post two times or reps completed at the time cap(s) to comments.


ROMWOD RECOVERY Session (20:00)
*Hip Flexor Emphasis session OR full body recovery session options.

Optional extra credit workload will be posted onto whiteboard for athletes who missed a day or two at the start of this week. This would also be a good time and aptly formatted for a catch-up lesson for those who missed the GHD Sit-up and Hip Extension training last week. Individual mobility efforts post wod are also highly encouraged.

Samy Daghir

2 thoughts on “Wednesday 01.06.2021”

Leave a Comment