Tuesday September 6, 2022

Warmup

2:00 Bike/Row 

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts 

10 Banded Ext. Rotation Pull Aparts 

10 Banded OH Press

10 Banded Good Mornings 

10 Banded Monster Walks 

10/Side SA Russian KBS 

10/Side Bottoms up KB Press 

10 Scapular Push-ups 

 

Mobility

Child’s Pose 1:00

Downward Dog :30

 

Skill/Strength

Bench Press

2-4x5 at 92.5% of 5 rep max

1xAMRAP at 92.5%

 

Two to four sets of five, followed by one AMRAP set.  Finish with 3-5 sets total, depending on how much volume you can handle in combination with the WOD.

 

WOD

AMRAP 15:

15/12 cal row or bike

12 DB snatch (alternating r/l)

9 pushups

 

Choose your own DB weight.

 

F:  KB swings instead of DB snatch; box pushups

P1/P2:  as written

C:  50/35 minimum DB; first 5 rounds are HSPU; bike cals

Jacque Hagen