Friday 07.14.2023

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Post WOD reflections and salutations, YESSSSS!!!!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: “Flight Simulator”
Complete one of the following pyramid rep schemes of Double-unders for time.
There will be a 10:00 Incentive Time Cap.

I. Unbroken Single-unders (scaled movement) x
10-20-30… up to 100 and back down by ten reps per set.
5-10-15…up to 50 and back down by five reps per set.

II. Unbroken Double-unders (scaled volume) x
5-10-15… up to 30 and back down by five reps per set.
Alpha personalities cap three attempts then climb back down.

III. Unbroken Double-unders (Rx’d) x
5-10-15 … up to 50 and back down down by five reps per set.
(+/- 5 Reps per rung to 50 and down)


Complete each rung on the ladder unbroken before moving on.
All the way up and down is a complete evolution.
Scale to three fails per rung before moving onto the next task.
Post rounds completed to comments. If an evolution was completed, post time completed.

“Seat of Pants”
Versus a 15:00 Running Clock
Run 400m
Then, in the time remaining AMRAP of
5 x Power Clean (135/95lbs)
10 x Toes-to-Bar
15 x American KB Swings (24/16kg)
10 x Push-ups

Post scores to comments.

Samy Daghir

1 thought on “Friday 07.14.2023”

  1. Impact/Focus: “Flight Simulator”
    II. Unbroken Double-unders

    “Seat of Pants”
    3 completed (75lbs pwr clean + 30lbs kb)

    Notes: best 23 reps unbroken double unders did not do 10 min cap worked until completed / 35lbs not available for kb and nothing higher.. 30 too light.. 75lbs for cleans but wanted 85lbs cause 95 is too heavy but no 5lbs available 🙁


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