Tuesday June 15, 2021

Warmup

15 Banded Pull Aparts

15 Banded Push Press

Then…

2 Rounds:

10 Ring Rows

10 Straight Arm Pushups

10  Jumping Squats

:30 Handstand Hold

Mobility

Thread the Needle 1:00/Side

Strength/Skill

Bench Press

30 reps in as few sets as possible.  Goal weight for men is 1X bodyweight; .75X bodyweight for women.  Reduce to ensure you can complete all 30 reps in fewer than 5 sets.  Note the number of sets and your % of BW on the board. 

WOD

AMRAP 17

200m row

9 pushups

12 jumping lunges (alternating r/l)

15 situps

F:  150m row; box pushups; regular lunges (no jump)

P1/P2:  as written

C:  5 strict handstand pushups; 8 pistols (alternating r/l); 11 GHD situps