Friday 10.15.2021

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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: Deadlift 1RM
Warm-up and build to a new 1 rep max Deadlift vs a 18:00 time cap.

Warm-up sets/reps general guidance:
Begin with 3 to 5 rep sets each at 40,50,60% numbers from the past four weeks.

Working sets:
Deadlift 1-1-1… continue until a 1RM has been established

Post scores to comments.

“Filthy Fifty”
For time
50 x Box jumps (20/16”)
50 x Jumping Pull-ups
50 x American Kettlebell Swings (16/14kg)
50 x Walking Lunges (25 per leg)
50 x Knees-to-Elbows
50 x Push press (45/35lbs)
50 x Back Extensions
50 x Wallball (20/14lbs)
50 x Burpees
50 x Double-Unders

Notes: Bring the lumber for this metcon Benchmark today, ninjas. This WOD vs a 20:00 time cap, or scaled to 30 reps per movement for athletes that are new to today’s training format. Scores may also be used for the test/re-test for the Nutrition Challenge.

Post scores to comments.


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