Thursday March 10, 2022

Warmup

2:00 Row/Bike

10 Banded Pull Aparts

10 Banded Ext. Rotation Pull Aparts

10 Banded Upright Row  https://www.youtube.com/watch?v=UVhWe4QfoYM

10 Banded OH Pull Downs https://www.youtube.com/watch?v=xMZpXjQ0OJ4

10 Scapula Pushups

10 Alt. V-up

:20 L-Sit Hang or Static Hold

Mobility

Child’s Pose 1:00

Downward Dog :30

Skill/Strength

Bench Press

4x5 at 70% of training max

1xAMRAP at 70%

Stop 2-3 reps shot 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 8 that you got, add 1.25 lbs to your training max.

WOD

EMOM 10:

1 burpee pullup

AMRAP calorie row/bike/ski in remaining time

Rest 1 minute between rounds.  Add 1 burpee pullup in each subsequent round (1-10).

Your score is the total cals accomplished.

F:  1 burpee/1 ring row (etc.)

P1:  chest to bar pullups

P2:  regular pullups

C:  burpee bar muscle ups (rounds 1-5); burpee chest to bar pullups (rounds 6-10)