Wednesday 09.15.2021

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Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamic Series (lat, t-spine emphasis)
III. Mobility Drills (Lax Ball, PVC, Banded drills for Front Rack Mobility)

Impact/Focus: Shoulder Press 1RM
Athletes will warm up with 3 sets x 3 reps each (climbing weight) before working through single reps in order to establish a new 1RM Shoulder Press.

Shoulder Press 1-1-1-1-1


  • Establish a 1 rep maximum Press to work off of for next week’s strength program. Nutrition Challenge Applicable scores/WODs today.

Post loads to comments.

“Rounds & Pounds”
Complete 3 Rounds of the following AMRAP time trial.

VS 6:00 AMRAP x :30 rest
Run 400m
In the time remaining complete as many Rounds/Reps/Lbs of
10 x Ground-to-Overhead (select weight)
15 x GHD/Abmat Sit-ups


  • Scaled volume for today would be Run 200m, 10 reps + 15 reps respectively.
  • Weights at standard metcon assignments to select from.
  • Score is rounds/reps/total lbs lifted.

Post scores to comments.

Samy Daghir

1 thought on “Wednesday 09.15.2021”

  1. Impact/Focus: Shoulder Press 1RM
    40bs 1rep

    “Rounds & Pounds”
    5 rounds (35lbs GTOH)

    Notes: Lower back is still tight, using extra time before and after work outs to stretch out IT band. Hopefully that’ll solve issue.


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