Tuesday May 10, 2022

Warmup

1 Lap jog + 1 lap OH carry w/ plate

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Lat Pull Downs

10 Scapula Pushups

10 Squat Jumps

Mobility

Child’s Pose 1:00

Skill/Strength

Bench Press 8x8

Heaviest possible with no missed reps.  Same weight for all sets.  No more than 30 seconds rest between sets. 

Reduce the number of sets to 5 or 6 (or less) if the volume will be too much between this and the WOD.

WOD

AMRAP 4:

4 pullups

5 box jumps

6 pushups

3 rounds.  Rest 2 minutes between rounds.  

Begin each round with 1 lap double DB farmer carry.  Choose your own DB weight.

F:  ring rows; box pushups

P1/P2:  as written

C:  50/35 DB; 3 bar MU, 5 box jump overs, 3 wallclimbs (round 1); 4 strict pullups, 5 box jump overs, 4 strict HSPU (round 2); 5 chest to bar pullups, 5 box jump overs, 5 kipping HSPU (round 3)

If there are not enough DB, you may use KB for the farmer carry.  Do not drop either the DB or KB.