Tuesday April 26, 2022

Warmup

2 Lap Jog

Butt Kicks (Down & Back)

High Knees (Down & Back)

Carioca (Down & Back)

High Toe Touch (Down)

Low Toe Touch (Back)

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Ext Rotation Pull Aparts

Mobility

Pec Stretch :30/Side

Hamstring Rack Stretch :30/Side

Skill/Strength

Paused Bench Press 4-5x3

As heavy as possible with good form and a solid 2 second pause at the chest.  4 or 5 sets of 3.

This is deload week.  We will be retesting maxes next week.  If you’d like to go a little easier do 3x5 at 50%-60% of your training max.

WOD (25 minute time cap)

Pullups

Burpees

3/6/9/12/15/18/21

Run 2 laps BETWEEN rounds (12 total)

F:  ring rows; 1 lap; reduce volume (omit the round of 21)

P1/P2:  as written

C: ring muscle ups 1/2/3/4/5/6/7 instead of pullups

Modify the ring MU by doing bar MU.