Tuesday 05.04.2021

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Katelyn & Daniels’ Baby shower!! … post Manion WOD was a wonderful combination; celebration of life after a somber memorial for our fallen this past Saturday. Thank you to all of our crew for an amazing day.

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Series
III. Scorpion Sandwich/Yoga Poses
IV. Mobility

Impact/Focus: Power Cleans
5:00 x Barbell and lightweight warm-up sets & individual additional mobility drills.

Every :90 x 8 Rounds

Full Clean x 2-2-2-2-2-2-2-2 (climbing weight)


  • Emphasis will be positioning throughout the second and third pull; and efficiency mechanics for getting the hips into the receiving position.
  • Warm-up for full cleans working from an empty barbell to 50-60% of a one rep max rep record.

Post scores to comments.

“May The Fourth Be With You”
vs a 14:00 hard time cap
complete the following for time

10-9-8-7-6-5-4-3-2-1 reps of

Box Jump Overs (24/20”)
Bumper Ground-to-Overhead (45/35lbs)


  • Scale box jump heights to focus on the skill and movement of jumping.
  • Knees-to-Elbows will scale to hanging knee raises at 1:1 or V-ups at 2:1 for rep adjustments.
  • Adjust the weight on the bumper plate as needed for ideal posture and technique throughout the metcon.
  • Rx+ will be 15-14,13…6 reps with strict Knees-to-Elbows and unbroken sets needed in order to proceed to each subsequent tasks/rounds.

Post scores to comments.

Samy Daghir

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