Thursday September 30, 2021

Warmup

2:00 Bike/Row

10 Wall Slides

10 Banded Pull Aparts

10 Banded OH Press

5 Squat Jumps

5 Burpees

5 Goblet Squats

5 Burpees

5 Single Arm (Left) DB OHS

5 Burpees

5 Single Arm (Right) DB OHS

Mobility

Squat to Stand x 10

Samson w/elbow to ground then reach x 10 (Total)

Down Dog x :20

Down Dog w/ Toe Tap x 10 (Total)

Shin Switch x 10

Skill/Strength

Overhead Squat 4x3

WOD

AMRAP 5:

10 overhead squats

10 burpees

Rest 3 minutes

AMRAP 5:

10 overhead squats

30 double unders

Rest 3 minutes

AMRAP 5:

10 burpees

50 double unders

Your score is the total REPS accomplished (do the math for each 5 minute AMRAP, then add the reps)

F:  kb goblet squats or single arm db overhead squats; single unders

P1:  75/55

P2:  45/35

C:  95/65; bar facing burpees

Modify by doing a different squat variation (front or back)