Thursday August 4, 2022

Warmup

2:00 Bike/Row

10 Lunges

10 Mountain Climbers

5 Inchworms

20 Penguins

10 Squat Jumps

10/side Leg Swings (front/back & side/side)

10/side Upright Row

5/side SA DB Thruster

10 Cat/Cow

Mobility

Banded Front Rack Stretch :30/side

Couch Stretch :30/side

Skill/Strength

EMOM 9:

Front Squat 1/3/5/7/9/7/5/3/1 (36 reps total)

One rep the first minute, three reps the second minute, etc.  As heavy as possible but do not fail reps. 

WOD

AMRAP 12:

Wallballs 2/4/6/8/10/etc.

Hang Dumbbell Snatch 2/4/6/8/10/etc.

Situps 3/6/9/12/15/etc.

DB snatch is alternating r/l.  Choose your own DB weight. 

F/P1/P2:  as written

C:  heavy wallball; 50/35 DB; GHD situps 2/4/6/8/10/etc.