Friday July 15, 2022

Warmup

2 Rounds

1:00 Bike/Row

10 Russian KBS

5/Arm SA KB Snatch

10 Cossack Squats

10 Mountain Climbers

10 Banded Hollow Body Pull down w/ PVC

Mobility

Banded Shoulder Distraction 1:00/Side

Skill/Strength

Push Press 4-5x5

WOD

AMRAP 15:

2 kb swings

2 toes to bar

10/8 cal row or bike

Add 2 reps to the kb swings and toes to bar in each subsequent round. 

After 5 completed rounds, increase cals to 15/12. 

F:  light kb; situps or v-ups instead of toes to bar

P1:  55/35

P2:  35/25; hanging knee raises

C:  dumbbell snatch instead of kb swings (alternating r/l) at 50/35; bike cals

Use a lighter DB if you’d like to do comp but not at comp weight.