Thursday April 7, 2022

Warmup

300m Row/20 Cal Bike

10 Banded Pull Aparts

10 Banded OH Press

20 Deadbugs

10 Bird Dogs

10/Side RNT Split Squat https://www.youtube.com/watch?v=_3NGHTTweFs

Mobility

Banded Shoulder Distraction 1:00/Side

Seal Stretch 1:00

Skill/Strength

Press

6x3 @ 75% of training max

1xAMRAP at 75%

Stop 2-3 reps short of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of the last cycle.  For every rep beyond 5 that you got, add 1.25 lbs to your training max.

WOD

In 3 minutes:

300m row

AMRAP wallballs

Rest 1 minute

In 3 minutes:

300m row

AMRAP situps

Rest 1 minute

In 3 minutes:

300m row

AMRAP pushups

Rest 1 minute

Repeat for 2 cycles.  Your score is the total AMRAP reps accomplished.  If all rowers are taken, bike a comparable distance/time.

F:  250m row; box pushups

P1/P2:  as written

C:  heavy wallball; ring pushups