Friday May 27, 2022

Warmup

2 Lap Run or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

Carioca (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

10 Lunge w/ reach

5 Inchworms

10 Banded OH Press

10 Banded Good Mornings

Mobility

Pec Stretch :30/Side

Hamstring Rack Stretch :30/Side

Skill/Strength

Bench Press 8x8

No more than 30 seconds rest between sets.  If you succeeded last week, add weight this week.  If not, stay the same or go a bit lighter. 

Then, spend some time warming up the barbell complex for the WOD.

WOD

5 rounds:

1 round of DT

2 laps

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

F:  DT complex:  12 kb sdhp > 9 kb swings > 6 kb shoulder to overhead (6 each arm)

P1:  135/95

P1.5:  115/75

P2:  95/65

C:  155/105

Modify the run by rowing 300m.