Friday 01.29.2021

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Warm-up Drills
I. Row 500m
II. Foam Rolling Regimen
III. Scorpion Sandwhich
IV. Mobility

Impact/Focus: Gymnastics Strength EMOTM
Warm-up for Strict Pull-ups and Strict Ring Dips; perform individual mobility efforts to ensure the required range of motion for each is consistently executed for each respective task.

Every minute on the minute for 12:00 total work through the following;

Odd Minutes: 12-10-8-6-4-2 x Strict Pull-ups
Even Minutes: 12-10-8-6-4-2 x Strict Ring Dips


  • Scaled sets/reps today will be 5-5-5-5-5-5 for both movements.

Post scores to comments.

“An Exciting Arrangement of Letters”
Complete for time

50 x Wallball (20/14lbs to 10/9ft targets)
12 x Muscle-ups
35 x Wallball
9 x Muscle-ups
20 x Wallball
6 x Muscle-ups


  • Scale Muscle-ups to Pull-ups for 21-15-9 reps respectively.
  • Athletes with inconsistent Muscle-ups will have 21-15-9 attempts in order to hit the intended 12-9-6 reps per round should they choose the Rx’d format.

Post scores to comments.

Samy Daghir

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