Tuesday November 8, 2022

Warmup

1:30 Bike/Row

2 Rounds:

10 Glute Bridges

10 BB Bent over Row

10 Windshield Wipers (with or without BB) https://www.youtube.com/watch?v=kyZU7oc90uo

Mobility

Wall Hinge Stretch :30

Thread the Needle :30/Side

Skill/Strength

Bench Press

4-5x3 at 95% of 3 rep max

WOD

AMRAP 5:

20/16 cal row or bike

60 double unders

20 pushups

Rest 3 minutes

AMRAP 5: 

15/12 cals

40 double unders

15 pushups

Rest 3 minutes

AMRAP 5:

10/8 cals

20 double unders

10 pushups

Your score is the total rounds + reps.

F:  single unders; box pushups

P1:  as written

P:  DU reps 45 (part 1), 30 (part 2), 15 (part 3)

C:  12 handstand pushups (part 1), 6 strict handstand pushups (part 2), 3 wallclimbs (part 3)