Tuesday August 2, 2022

Warmup

1:30 Bike/Row

2 rounds:

5 No Push Up Burpee

:20 Hollow Body Holds

:20 Superman Holds

3 Negative Pullups

Mobility

1:00 Child’s Pose

Skill/Strength

EMOM 9:

Push Press 1/3/5/7/9/7/5/3/1 (36 reps total)

One rep the first minute, three reps the second minute, etc.  As heavy as possible but do not fail reps. 

WOD

AMRAP 2:

9 burpee > pullup > toes to bar

Max cal row or bike in remaining time

5 rounds.  Rest 2 minutes between rounds.  Your score is the total cals accomplished.

One burpee > pullup > toes to bar is those three things done consecutively, burpee directly into pullup directly into toes to bar.

F:  5 burpees > 5 ring rows > 5 situps (plus or minus reps depending on capacity)

P1:  as written

P2:  reduce reps to 7; jumping pullups if necessary; hanging knee raises

C:  7 burpee > ring muscle ups; bike cals