Friday June 16, 2023

Warmup

1:30 Bike/Row

10/side RDL

10 Russian KBS

10/Side Push Press

10 Bird Dogs

:20/side Plank

10 Banded Hollow Body Pull Downs

Mobility

Banded Shoulder Distraction :30/side

Banded Hamstring Stretch :30/side

Skill/Strength

For time:

15 toes to bar

1 round of DT

15 toes to bar

1 round of DT

15 toes to bar

1 round of DT is:  12 deadlifts > 9 hang power cleans > 6 shoulder to overhead

Choose the heaviest weight you can go unbroken on the barbell.

WOD Primer

5 Cals

2 Rounds:

4 DL

4 Strict Press

WOD

AMRAP 6:

20/16 cal row or bike

10 deadlifts

Rest 4 minutes

AMRAP 6:

20/16 cals

10 shoulder to overhead

Your score is the total REPS accomplished.

F:  light barbell or double DB

P1:  185/125 (deadlift), 115/75 (shoulder to overhead)

P1.5:  155/105, 95/65

P2:  135/95, 75/55

C:  225/155, 135/95

C+:  255/175, 155/105