Friday April 29, 2022

Warmup

1:30 Bike/Row

2 Rounds: on the 1st round do each movement on the same round; on the 2nd round do all movements on the other side.

SA DB OH Press

:30 Side Plank

SA DB Front Squat

10 Lunges

SA DB Thruster

Mobility

Banded Front Rack Stretch 1:00/Side

Couch Stretch :30/Side

Skill/Strength

Work up to 3-5 heavy reps of the following complex:

3 front squats

2 shoulder to overhead

WOD

AMRAP 12:

20/16 cal row or bike

25 front squats

20/16 cals

25 shoulder to overhead

20/16 cals

25 thrusters

AMRAP cals

Your score is the total cals accomplished.

F:  kb goblet squats; light barbell shoulder to overhead; 45 wallballs instead of thrusters

P1:  95/65

P2:  75/55

C:  115/75; bike cals