Monday December 6, 2021

Warmup

2:00 Bike/Row

10 SL RDL

10 Kip Swings

10 Lunges

:20 Side Plank

10 KBS

:20 Hanging L Sit (modify by doing a static hanging knee raise or static hang)

Mobility

Hamstring Rack Stretch 1:00/Side

Banded Shoulder Distraction :30/Side

Skill/Strength

Deadlift 4x5

Approximately 85-90% of one rep max.

WOD

In 5 minutes:

20/16 cal row or bike

8 db snatch (alternating r/l)

9 toes to bar

10 db snatch

9 toes to bar

8 db snatch

AMRAP cals in remaining time

3 rounds.  Rest 5 minutes between rounds.  Your score is the total cals accomplished.

Choose your own DB weight.  Do the workout in heats (one group goes while the other group rests) if there is a shortage of dumbbells. 

F:  reduce reps; kb swings instead of db snatch; situps

P1:  as written

P2:  hanging knee raises

C:  50/35 db; bike cals