Wednesday May 18, 2022

Warmup

300m Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Banded Ext Rotation Pull Aparts

5/Leg 1 1/2 Split Squat https://www.youtube.com/watch?v=u2g3TnEmQA0

10 Dead Bug w/ WB

Mobility

Pec Stretch :30/Side

Piriformis Stretch :30/Side

Skill/Strength

Bench Press 8x8

No more than 30 seconds rest between sets. 

If you made all reps last week, add weight this week.  If you didn’t, or were too sore after last week, reduce weight this week.  Also, reduce sets to 5 or 6 if necessary. 

WOD

45 wallballs

750m row

30 wallballs

500m row

15 wallballs

250m row

F:  wallballs 30/20/10; row 450m/300m/150m

P1/P2:  as written

C:  heavy wallball