Thursday 11.17.2022

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Burpee Skills learned and applied through Hero Workouts? EFF YESSSSS PEASE! Get some, Gene & Alex!

Warm-up Drills
I. Coach’s Choice

Impact/Focus: Muscle-ups, Pull-ups & Kipping
Warm up as needed before completing the following workload every 2:00 for 6 Rounds total.

3 Rounds, on the 2:00 of
7-10 x Strict Pull-ups, Muscle-up Transitions, Kip Warm-up

3 Rounds, on the 2:00 of
3-7 x Muscle-ups (kipping)
7-10 x Pull-ups (kipping)

Post scores to comments.

“Wizard of Oddz”
Complete for time

Row x 250m-250m-250m-250m-250m
Muscle-ups x 9-7-5-3-1
1-arm Dumbbell Snatch x 30-24-18-12-6 (Alt.L/R;50/35lbs)

Notes: Scaling for Pull-ups will be 18-15-12-9-6 reps for today.

Post scores to comments.

Samy Daghir

1 thought on “Thursday 11.17.2022”

  1. Impact/Focus: Muscle-ups, Pull-ups & Kipping
    Strict pull up (banded)

    “Wizard of Oddz”
    20:53 (20lbs)

    Notes: Going to Finland! ????


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