Monday August 29, 2022

Warmup

2 laps or 1:30 Bike/Row

10 Banded Pull Aparts

10/Side Banded Diagonal Pull Aparts

10 Banded Good Mornings

10/Side Banded Monster Walks

8 No Pushup Burpees

6/Side Cossack Squats

4/Side SA DB Thruster

2/Side SA Devil’s Press

Mobility

Pec Stretch :30/Side

Couch Stretch :30/Side

Skill/Strength

Bench Press

2-4x5 at 90% of 5 rep max

1xAMRAP at 90%

Two to four sets of five, followed by one AMRAP set.  Finish with 3-5 sets total, depending on how much volume you can handle in combination with the WOD.

WOD

Wallballs 21/18/15/12/9/6/3

Burpees 3/6/9/12/15/18/21

Run 1 lap AFTER each round (7 laps total)

F:  omit the round of 21

P1/P2:  as written

C:  heavy wallball; devil’s press 2/4/6/8/10/12/14 instead of burpees (50/35)