Tuesday March 8, 2022

Warmup

2:00 Bike/Row

10 KB Around the head  https://www.youtube.com/watch?v=p4R9Ws-9M_8

10/Arm Bottoms up Press

10 KB Split Squats

10 KB Windmills  https://www.youtube.com/watch?v=ITSmgn_BQgY

10 Kip Swings

Mobility

Banded Front Rack Stretch :30/Stretch

Couch Stretch :30/Side

Skill/Strength

Press

4x5 at 70% of training max

1xAMRAP at 70%

Stop 2-3 reps shot of failure on the AMRAP set.

Adjust your training max based on how many reps you got in the AMRAP set at the end of the last cycle.  For every rep beyond 8 that you got, add 1.25 lbs to your training max.

WOD (15 minute time cap)

9 rounds:

8 shoulder to overhead

6 front rack lunges

7 toes to bar

F:  light barbell; kb goblet lunges; v-ups

P1:  95/65

P2:  75/55; hanging knee raises

C:  115/75