Tuesday January 24, 2023

Warmup

2:00 Bike/Row

10 Mountain Climbers

10 Single Unders

10 Lunges

10 Single Unders

10Glute Bridges

10 Single Unders

10/Side Rear Foot Elevated RDL

Mobility

Pec Stretch :30/Side

Hamstring Stretch :30/Side

Skill/Strength

Bench Press 3xAMRAP

As heavy as possible, with a minimum of 10, max of 15 reps per set.

Then:

AMRAP 4:

Single Unders

Then, spend some time warming up the deadlift for the WOD.

WOD Primer

2 Rounds:

5 Deadlifts (Light BB)

15 Double Under or Single Unders

WOD

AMRAP 12:

Deadlifts 2/4/6/8/10/12

Double Unders 15/30/45/60/75/90

Cap of 6 rounds.  If you get 6 rounds write your time on the board.

F:  KB SDHP 3/6/9/12/15/18; single unders

P1:  225/155

P1.5:  185/125

P2:  135/95; DU reps 10/20/30/40/50/60

C:  255/175