Tuesday April 5, 2022

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

10 (Each way) PVC Around the Worlds

:20/Side PNF Stretch

10 Scapula Pushups

10 Ring Rows

10 No Pushup Burpees

Mobility

Child’s Pose 1:00

Hamstring Stretch 1:00/Side

Skill/Strength

Bench Press

6x3 @ 75% of training max

1xAMRAP at 75%

Stop 2-3 reps short of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of the last cycle.  For every rep beyond 5 that you got, add 1.25 lbs to your training max.

WOD

AMRAP 13:

Burpee Pullups

Shoulder to Overhead

3/6/9/12/15/etc.

F:  burpees; ring rows; light barbell or double DB

P1:  95/65; chest to bar pullups

P2:  75/55

C:  115/75; first 3 rounds are burpee bar muscle ups, remainder are chest to bar