Thursday May 12, 2022

Warmup

2:00 Bike/Row

10 PVC Pass throughs

10/way PVC Around the Worlds

10/Arm SA Russian KBS

10/leg RDL

5/Arm SA Front Squats

10 Lunge Jumps

:20 L-Sit hang

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Seated Dumbbell Shoulder Press 8x8

Heaviest possible with no missed reps.  Same weight for all sets.  No more than 30 seconds rest between sets. 

Reduce the number of sets to 5 or 6 (or less) if the volume will be too much between this and the WOD.

This can be done with a barbell if there aren’t enough dumbbells, but use dumbbells if possible.  If using a barbell, stand and use the rack.

WOD

5 rounds:

9 front squats

20 double unders

12 toes to bar

20 double unders

F:  12 kb goblet squats; single unders; v-ups or situps instead of toes to bar

P1:  135/95

P1.5:  115/75

P2:  95/65; hanging knee raises; 15 double unders

C:  155/105; 25 unbroken double unders