Tuesday January 18, 2022

Warmup

1:00 Row

10 PVC Pass Throughs

10 Double DB Press

10 Double DB Floor Press https://www.youtube.com/watch?v=qHCI9rK7HqM

10 Speed Skaters

10 Stiff leg ankle hops https://www.youtube.com/watch?v=0kIc5DQ0Pao

Mobility

Banded Shoulder Distraction :30/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

1x5 at 55% of training max

1x5 at 62.5%

2x10 at 67.5%

1xAMRAP at 67.5% (cap of 20)

Stop 2-3 reps short of failure on the AMRAP set.  Omit one of the sets of 10 if the volume will be too much.

WOD

In 5 minutes:

500m row, followed by

AMRAP

50 double unders

10 shoulder to overhead

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

F:  single unders; light barbell or double dumbbell shoulder to overhead

P1:  95/65

P2:  75/55

C:  115/75 or more