Tuesday August 16, 2022

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Ext. Rotation Pull Aparts

10 Line Hops

10/Side SL Line Hops

10 Glute Bridges

10 Dead Bugs

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

3-4x5 at 85% of 5 rep max

1xAMRAP at 85%

Three or four sets of five, followed by one AMRAP set.

WOD

25 matador dips

25 double unders

50 pushups

50 double unders

75 situps

75 double unders

100 air squats

100 double unders

F:  reduce reps; box dips; box pushups; single unders

P1:  as written

P2:  15/30/45/60 DU reps

C:  25 ring dips; 35 handstand pushups; 45 GHD situps; 55 pistols (alternating r/l); 30/60/90/120 DU reps