Tuesday February 15, 2022

Warmup

250m Row

2 Rounds:

10 Lunges

10 Scapula Pushups

10 Fire Hydrants

10 Dead Bugs

Mobility

Wall Hinge Stretch :30

Skill/Strength

Press

1x3 at 60% of training max

1x3 at 67.5%

2x8 at 72.5%

1xAMRAP at 72.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

In 5 minutes:

450m row

25 situps

20 kb swings

AMRAP pushups

3 rounds.  Rest 5 minutes between rounds.  Your score is the total AMRAP reps accomplished.

F:  reduce volume; light kb; box pushups

P1:  50/35

P2:  35/25

C:  70/45; handstand pushups (round 1); ring dips (round 2); regular pushups (round 3)

C+:  strict HSPU in round 1

Combine options as desired.  Modify by doing matador dips.