Tuesday August 10, 2021

Warmup

2:00 Bike/Row/Ski

10 Scorpions

10 Iron Crosses

15 Banded Pull Aparts

10/Arm Banded Single Arm OH Press

10 Banded Pallof Press  https://www.youtube.com/watch?v=Lg9PH32Yv9A

5 Negative Pull-Ups

Mobility

Banded Shoulder Distraction 1:00/Side

Skill/Strength

Work up to a 1 rep max bench press

WOD

AMRAP 5

30/24 cal row or bike

30 shoulder to overhead

30 pullups

Rest 2 minutes

AMRAP 5

20/16 cal row or bike

20 shoulder to overhead

20 pullups

Rest 2 minutes

AMRAP 5

10/8 cal row or bike

10 shoulder to overhead

10 pullups

Your score is the total REPS accomplished (not rounds + reps, just reps)

F:  double db shoulder to overhead; ring rows

P1:  95/65 (round 1); 115/75 (round 2); 135/95 (round 3)

P2:  75/55 (round 1); 95/65 (round 2); 115/75 (round 3)

C:  115/75, regular pullups (round 1); 135/95, chest to bar pullups (round 2); 155/105, strict pullups (round 3)