Thursday 09.16.2021

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I. ROMWOD: “2021915”
18:00 Runtime
Notes: Poses include: Saddle, Half Saddle, Supine Pigeon, Double Pigeon & Fig-4 Pigeon

Impact/Focus: Turkish Get-ups
There are 6 Rounds total of 2:00 work x :30 rest; during each work interval complete 2-4 Turkish Get-ups, climbing weight as desired.

6 Rounds of (2:00 work x :30 rest)
Complete 2-4 Turkish Get-ups (challenging weight)


  • Turkish Get-up weights should be challenging and sustained at that weight for the duration after warming up.
  • Armbar Stretch and KB Sink Drill will be covered for athletes that benefit from this mobility drill.

Post scores to comments.

“Seagram 7’s”
7:00 AMRAP of
7 x Medicine Ball Cleans (20/14lbs)
7 x Push-ups


  • This is a re-testable nutrition WOD.
  • Movement review and points of performance objectives for today’s training will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

2 thoughts on “Thursday 09.16.2021”

  1. Impact/Focus: Turkish Get-ups
    30 lbs 12 rep

    “Seagram 7’s”
    7+7 (hand release push ups)

    Notes: been a couple of hours after the workout and I feel a bit more mobile probably from the extra stretches and tips but it’s still tight so most likely going to continue the extra stretches before and after workouts


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