Monday June 19, 2023

Warmup

2:00 Bike/Row

2 Rounds:

10/side OH Press

10/side Bent Over Row

10 Russian Twists

10 Scapular Pushups

Mobility

Child’s Pose 1:00

Skill/Strength

Push Press 4-5x3

WOD Primer

2 Rounds:

5 cals

5 kb swings

5 pushups

WOD

AMRAP 14:

25/20 cal row or bike

20 kb swings

15 pushups

F:  light kb; box pushups

P1:  70/45; deficit pushups (45/25)

P1.5:  55/35

P2:  35/25

C:  15 hang power snatch (75/55 or more) instead of kb swings; 10 handstand pushups; bike cals