Friday January 21, 2022

Warmup

15 Banded Pull Aparts

15 Banded OH Press

15 Banded External Rotation Pull Aparts

15 Banded Tricep Ext.

10 No Pushup Burpee

10 Lunge Jumps

Mobility

Child’s Pose 1:00

Skill/Strength

Shoulder Press

1x5 at 55% of training max

1x5 at 62.5%

2x10 at 67.5%

1xAMRAP at 67.5% (cap of 20)

Stop 2-3 reps short of failure on the AMRAP set.  Omit one of the sets of 10 if the volume will be too much.

WOD (15 minute time cap)

9 rounds:

4 deadlifts

8 burpees over the bar

16 air squats

F:  8 kb sdhp instead of deadlifts; reduce rounds

P1:  225/155

P2:  165/115

C:  275/185; 10 pistols (alternating r/l) instead of air squats