Wednesday 07.14.2021

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Warm-up Drills
I. Run 400m
II. Dynamic Drills
IV. Mobility Drills

Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.

5 Rounds on the 2:30 of
3 x Front Squat


Athletes will be working on proper squat movement initiation (Hips vs. knees), mobility work should facilitate Squat ROM as well as priming the Front Rack position.
Experienced athletes may pursue a 3 rep maximum, building across sets and reps.
Athletes looking to work on building their base of Front Squat Strength today may work at 75-85% for the same weight across all sets and reps.
Newer athletes will be emphasizing the development of the Front Squat movement as a priority before being concerned with any measure of going heavy.

Post scores to comments.

“Aqua Velva”
Complete for time vs an 18:00 time cap

Run 400m
21 x Thrusters (115/75lbs)
15 x Rope Climbs

15 x Thrusters (115/75lbs)
12 x Rope Climbs

9 x Thrusters (115/75lbs)
9 x Rope Climbs

**Conditional x Run 400m @ 6:00, 12:00, 18:00 minutes. See below**


  • At 6:00 minutes, 12:00 minutes & 18 minutes into the WOD athletes will complete a 400m Run before assaulting into the next round of thrusters.. If athletes are able to clear each round before the next run mark they may pass go without the 400m and instead begin collecting more reps instead.
  • Scale thruster load and to Pull-ups or scaled Pull-ups (2:1 reps) so that these immediate action time goals (and rewards) are attainable.
  • Yay, incentive.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 07.14.2021”

  1. Front Squat Triples

    “Aqua Velva”
    5 rope climbs short of finishing rx
    *didnt have to do second 400m b/c finished
    21thrusters and 15 rope climbs in (5:56)


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