Monday August 15, 2022

Warmup

1:30 Bike/Row

10/Arm SA Russian KBS

10/Arm SA Bent Over Row

10 Bird Dogs

10 Scapula Pull ups

10/Side Calf Raises (Use a 25# or 45# plate to stand on)

Mobility

10 Squat to Stands

:20/Side Samson Stretch

:20 Downward Dog

10 Shin Switches

Skill/Strength

Back Squat

3-4x5 at 85% of 5 rep max

1xAMRAP at 85%

Three or four sets of five, followed by one AMRAP set.

WOD

AMRAP 4:

21/16 cal row or bike

18 kb swings

15 pullups

AMRAP cals in remaining time

4 rounds.  Rest 1 minute between rounds.  Your score is the total AMRAP reps accomplished.

F:  15/12 cals; 15 light kb swings; 15 ring rows

P1:  55/35

P2:  35/25; 15 kb swings; 12 pullups

C:  70/45; 9 bar muscle ups (rounds 1 and 2); 15 chest to bar pullups (rounds 3 and 4); bike cals