Wednesday April 26, 2023

Warmup

1:30 Bike/Row

10 Banded Pull Aparts

10 Banded Diagonal Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Monster Walks

10 Bird Dogs

10/side Fire Hydrants

3 Negative Pullups

Mobility

Banded Shoulder Distraction :30/side

Sphinx Poses :30

Skill/Strength

Press

1 x 5 at 75%

1 x 3 at 85%

1 x AMRAP at 95%

WOD Primer

2 Rounds:

5 cals

4 shoulder to overhead

3 strict pullups or ring rows

WOD

AMRAP 5:

5/4 bike cals

5 strict pullups

5 shoulder to overhead

Rest 5 mins

AMRAP 5:

10/8 bike cals

10 chest to bar pullups

10 shoulder to overhead

Rest 5 mins

AMRAP 5: 

15/12 bike cals

15 pullups

15 shoulder to overhead

Your score is the total REPS accomplished.

F:  light barbell; ring rows

P1:  135/95 (round of 5), 115/75 (round of 10), 95/65 (round of 15)

P2:  115/75, 95/65, 75/55; all regular pullups

C:  155/105, 135/95, 115/75; 5 bar muscle ups, 10 strict pullups, 15 chest to bar pullups