Monday August 10, 2020

Monday August 10, 2020

Warm Up

Mobility:  Banded Shoulder Distraction 1:00/Side

250m Row, Then…

2 Rounds:
10 Push-ups
12 Hollow Body Rocks
15 Air Squats 

Strength 

Front Squat or Overhead Squat 
5x2 

WOD

AMRAP 16
21/16 Cal Row/Bike
15 Toes 2 Bar
9 Front Squats 

F:  Situps for T2B; 10 OH Walking Lunges for OHS 
P1:  135/95
P2:  95/65
C:  135/95 and Overhead Squats instead of Front Squats 

Post-WOD Cooldown/Mobility (optional)

Piriformis Stretch 1:00/Side
Adductor Foam Roll 1:00/Side  https://www.youtube.com/watch?v=o91ybtPZHCw

 Optional Workouts of the Week

#1
AMRAP 10
8 Clean & Jerks (155/105)
30/20 Cal Bike
1 Lap 

#2
WB Kalsu
Accumulate 100 Wall Balls*
 *5 Burpees EMOM (starting at 0:00)

If 100 WB is excessive, feel free to do ½ WB Kalsu (50 WB – or reduce the burpees to something manageable)