Monday:  September 9, 2019

Warm-Up(0:00 – 15:00)

Mobility:  Banded Internal/External Shoulder Rotation, 10 reps per arm: athletes attached a band to a post and face perpendicular to the rig. Step away, putting tension in the band. Rotate the shoulder internally (down), then externally (up), pausing in both end ranges briefly. That’s 1 rep.

12-9-6
Kip Swings
Perfect Push Ups
S-Arm DB Hang Clean and Jerk

Strength/Skill(15:00 – 30:00)
Rope climbs:  Spend 10 – 15 minutes practicing rope climbs.  If you can already climb the rope, try legless. If you still can’t quite make it (or are scared of heights), stay low and just practice technique.  Regardless, act like you’re in gym class and get on that rope.

WOD(35:00 – 55:00)

Fitness
AMRAP 20 Minutes
1 Lap Farmers Carry
15 Goblet squats
2 Laps Run
15 Ring Rows

Performance
AMRAP 20 Minutes
1 Lap DB Farmers Carry 50/35lbs
7 Devils Press 50/35lbs
2 Laps Run
5 Bar MU

Option 2:  40/25lbs on the DB and 10 Pullups instead of MU

Competition
AMRAP 20 Minutes
1 Lap DB Farmers Carry 50/35lbs
7 Devils Press 50/35lbs
2 Laps Run
3 Rope climbs

Optional Workouts of the Week

Option 1:
21-15-9
Cal row
Burpees over the erg.

Option 2:
12-10-8
DB Shoulder 2 Overhead
DB Front Squats
Strict Pull Ups