Tuesday November 23, 2021

Warmup

2:00 Row/Bike

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10/Leg KB RDL

10 Scapular Pushups

10 Lunges

10 Alt. v-ups

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Spend a few minutes warming up to working weight, then:

AMRAP 7:

Bench Press

Deadlift

3/6/9/12/15/etc.

RX Men:  .75xBW bench press; 1.25xBW deadlift

RX Women:  .65xBW bench press; 1.1xBW deadlift

RX BenchFit Men:  1xBW bench press; 1.5xBW deadlift

RX BenchFit Women:  .9xBW bench press; 1.35xBW deadlift

You should get through the round of 6 unbroken for sure, maybe the round of 9.  Choose your weights accordingly.

Do this part in heats so everyone has a spotter.

WOD

AMRAP 14:

9 pushups

15/12 cal row/bike/ski

21 situps

Alternate between row/bike as desired.  One round of cals must be ski (but no more than one round).

F:  box pushups

P1/P2:  as written

C:  strict dips (ring or matador); 2 rounds ski