Monday May 8, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Lunge Jumps

10 Bird Dogs

10/side Fire Hydrants

10 Scapular Pushups

Mobility

Child’s Pose 1:00

Pigeon Pose :30/side

Skill/Strength

Press

1x5 @ 65%

1x5 @ 75%

1xAMRAP at 85%

This will be our third (and final) month of Wendler.  Add 5-10lb to your training max.

WOD Primer

2 Rounds:

6 DB Snatches

5 Box Jumps

4 Pushups

WOD

3 rounds:

24 dumbbell snatches (alternating r/l)

12 pushups

24 box jumps

12 pushups

Choose your own DB weight.

F:  reduce reps; light DB; box pushups

P1/P2:  as written

C:  50/35 minimum DB; 6/6 wallclimbs (round 1); 8/8 strict HSPU (round 2); 10/10 kipping HSPU (round 3); DB box step ups

Combine options as desired.  Modify the Comp version by reducing reps.