Thursday February 24, 2022

Warmup

1:30 Bike/Ski/Row

10 PVC Pass Throughs

10m Heel Walk  (half way down)

10m Toe Walk (back)

10 Lunge Jumps

5/way Weighted Halo (10#-15# plate) https://www.youtube.com/watch?v=ymCcWUFUfng

10 Speed Skaters

10/Side SL Calf Raises (10#-15# plate)

5 No Pushup Burpee

Mobility

Thread the Needle :30/Side

Skill/Strength

Press

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1xAMRAP at 80%

Go to failure on the AMRAP set.  Record the number of reps on your AMRAP set. 

WOD

In 5 minutes:

20/16 cal row or bike

20 shoulder to overhead

75 double unders

AMRAP cals

3 rounds.  Rest 2 minutes between rounds.  Your score is the total AMRAP cals accomplished.

F:  reduce volume; single unders

P1:  95/65

P2:  75/55; 50 double unders

C:  115/75; 100 double unders; bike cals