Monday December 27, 2021

Warmup

15 Banded pull apart 

15 Banded OH press

15 Banded pull downs 

10 Lunges 

10/Side Fire Hydrants

5 Negative pull ups 

:30 Plank 

10 Kip Swings 

Mobility

10 Squat to Stand 

:30/Side Samson stretch w/ reach 

:30 Downward Dog

10 Shin switches 

Skill/Strength

Front Squat 4/3/3/2/2/2

Add weight each set if possible.

WOD

Cindy

AMRAP 20:

5 pullups

10 pushups

15 air squats

Modify the pullups by doing ring rows.

Or…

Mary

AMRAP 20:

5 handstand pushups

10 pistols (alternating r/l)

15 pullups

Or…

Cindy XXX (20 minute time cap)

5 rounds:

10 pullups

20 pushups

30 air squats

Add 5 reps to the pullups, 10 reps to the pushups, and 15 reps to the squats in each subsequent round.  So the 2nd round is 15/30/45.  The 3rd round is 20/40/60.  The 4th round is 25/50/75.  The 5th round is 30/60/90.