Thursday January 27, 2022

Warmup

300m Row

10 Barbell Good Mornings

10/Leg SL KB RDL

10/Arm SA Russian KBS

10 KB Deadlift

10 Dead bugs

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Deadlift

1x5 at 50% of training max

1x3 at 60%

1x1 at 70%

1xAMRAP at 75% (cap of 20)

True max effort on the AMRAP set.  If you have another rep in you, do it.  Next week is deload week.

WOD

AMRAP 16:

400m row

30 situps

20 kb swings

F:  light kb

P1:  55/35

P2:  35/25

C:  70/45; 15 GHD situps; 1 rope climb at the end of each round