Tuesday February 1, 2022

Warmup

1:00 Ski/Row

Banded Pull Aparts

Banded OH Press

Banded Ext. Rotation Pull Aparts

Banded Good Mornings

Negative Pullups

Calf Raises

Mobility

Hamstring Rack Stretch :30/Side

Skill/Strength

AMRAP 7:

Bench Press

Deadlift

1/2/3/4/5/6/7/8/9

Cap of 9 rounds.  If you get 9, record your time.

P1:  135/85 bench; 225/155 deadlift

P2:  95/55 bench; 165/115 deadlift

C:  155/95 bench; 255/175 deadlift

BF:  185/115 bench; 275/185 deadlift

The weight should be moderate to heavy.  Modify weight up or down as necessary.  Do this in heats so everyone has a spotter on the bench.

If you need a deload week on bench, do 1x5 at 40%, 1x5 at 50%, and 1x5 at 60% instead.

WOD

5 rounds:

15 box jumps

10 pullups

15 shoulder to overhead

F:  light barbell; ring rows

P1:  75/55

P2:  45/35

C:  95/65; chest to bar pullups; box jump overs