Friday January 14, 2022

Warmup

WOD Primer

2 Rounds: Do movements with empty barbell

50m Row

5 Press

50m Row

5 Thrusters

50m Row

5 Good Mornings

Mobility

Banded Front Rack Stretch :30/Side

Banded Knight Stretch :30/Side https://www.youtube.com/watch?v=lfOYGZN2TxU

Skill/Strength

Press 3-5x10 at 60% of working max

Three to five sets of 10.  The last set is an AMRAP with a cap of 20.  Stop 2-3 reps short of failure on the AMRAP set.

Officially the program calls for 5 sets, but that, coupled with the WOD, is probably too much volume for most people.  Reduce sets accordingly.  Most people should be 3-4 sets.  Regardless of how many sets you do, the last one is an AMRAP.

WOD

300m row

20 shoulder to overhead

300m row

20 thrusters

300m row

20 shoulder to overhead

300m row

20 thrusters

300m row

F:  light barbell shoulder to overhead; light DB thrusters; reduce reps

P1:  75/55

P2:  45/35

C:  double DB shoulder to overhead and thrusters (choose your own weight)

The barbell weight should be relatively light for this WOD.