Tuesday February 22, 2022

Warmup

2:00 Bike/Row

15 Banded Pull Aparts

15 Banded OH Press

10 Banded Ext. Rotation Pull Aparts  https://www.youtube.com/watch?v=FujKMd5BW0E

10/Side Banded Monster Walks  https://www.youtube.com/watch?v=DsY3ai6THPk

10 Scapula Pushups

10 Kip Swings

Mobility

Child’s Pose 1:00

Skill/Strength

Bench Press

1x5 at 50% of training max

1x3 at 60%

1x2 at 70%

1x1 at 75%

1xAMRAP at 80%

Go to failure on the AMRAP set.  Record the number of reps on your AMRAP set. 

WOD

AMRAP 9:

25/20 cal bike

20 pullups

Rest 2 minutes

AMRAP 9:

25/20 cal row

20 pushups

Your score is the total rounds/reps accomplished.

You may start with the bike/pullups or row/pushups as long as you do the other for the next part.

F:  ring rows; box pushups

P1/P2:  as written

C:  10 bar muscle ups instead of pullups; 10 strict handstand pushups instead of pushups