Tuesday April 12, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10/Arm Banded SA OH Press

10 Banded Good Mornings

10 Banded Straight Arm Pull Downs

10 Banded Tricep extenstions

10 Cat/Cow

10/Side Fire Hydrants

10/Side Elephant Walks https://www.youtube.com/watch?v=o2WcZi5nEjU

Mobility

Prone Cactus Stretch :30/Side  https://www.youtube.com/watch?v=6BL7eL7GI40

Child’s Pose 1:00

Push-up/Dip Primer

2 Rounds:

:20 Plank

5 Negative Push-ups

:20 Ring Hold (Modify by putting feet/toes on box or bench)

5 Negative Dips

Skill/Strength

Press

1x1 at 70% of training max

1x1 at 77.5%

4x3 at 82.5%

1xAMRAP at 82.5%

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

WOD

EMOM 10:

10 pushups

AMRAP cal row or bike

Rest 1 minute between rounds.  Your score is the total cals accomplished.

Reduce the pushups by 1 in each subsequent round (10-1).

F:  box pushups

P1:  deficit pushups (45/25)

P2:  regular pushups

C:  ring dips instead of pushups

Modify the ring dips by using the matador.