Thursday March 17, 2022

Warmup

1:30 Bike/Row

10/Leg RDL

10 KB Deadlift

10 Reverse Lunges

5/Arm KB Thruster

1:00 Plank

Mobility

Wall Hinge Stretch :30

Couch Stretch :30/Side

Skill/Strength

Deadlift

1x5 at 65% of training max

1x5 at 72.5%

3x5 at 77.5%

1xAMRAP at 77.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

Wallballs

Situps

KB Swings

3/6/9/12/15/18/21

F:  omit the round of 21; light wallball and KB

P1:  55/35

P2:  35/25

C:  70/45; heavy wallball; GHD situps 2/4/6/8/10/12/14