Friday April 1, 2022

Warmup

1:00 Bike/Row

10 KB Around the Head 

10/Leg RDL

10/Arm Russian KBS

3/Side Turkish Get UP

10 Wall Slides

1:00 Bike/Row (Whatever you didn’t start with)

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Bench Press 5/4/3/2/1

Add weight each set.  

Then, spend some time warming up the barbell components of the WOD.

WOD

AMRAP 7:

20/16 cal bike

10 deadlifts

Rest 3 minutes

AMRAP 7:

20/16 cal row

10 shoulder to overhead

You can start with either the deadlift/bike or STO/row.

F:  15/12 cals; kb sdhp; light barbell shoulder to overhead

P1:  225/155 deadlift; 115/75 shoulder to overhead

P2:  165/115 deadlift; 75/55 shoulder to overhead

C:  245/165 deadlift; 135/95 shoulder to overhead