Thursday March 3, 2022

Warmup w/ KB or DB

10/Arm Bent Over Row

10/Arm Bottom Up Press

3/Side Turkish Get UP

5 Navy Seal Burpees

10 Fire Hydrants

:30 Plank

Mobility

Banded Shoulder Distraction 1:00/Side

Calf Stretch :30/Side

Skill/Strength

Paused Bench Press 4-5x3

4 or 5 sets of 3.  2 second pause at the bottom.  Light to moderate weight.  Focus on bar speed.

This is deload week for the lifting program.  If you need to take it easy, do:

1x5 at 40%

1x5 at 50%

1x5 at 60%

WOD

AMRAP 12:

Burpees

Every 2 minutes (beginning at 2:00), perform:

40 double unders

20 situps

Your score is the total burpees accomplished.

(DU/situps to be performed 5 times:  2:00, 4:00, 6:00, 8:00, 10:00)

F:  reduce reps; single unders

P1:  as written

P2:  25 double unders

C:  50 DU; 10 toes to bar instead of situps

Combine options as desired.