Wednesday August 24, 2022

Warmup

2:00 Bike/Row

10 PVC Pass Throughs

10/way PVC Around the Worlds

:20/Side PVC PNF Stretch

10/Arm SA OH Press

10/Arm Lateral Raises

10 Dead Bugs

10 Fire Hydrants

Mobility

Cobra Pose :30

Child’s Pose 1:00

Skill/Strength

EMOM 8:

1 push press > 1 push jerk > 1 split jerk

As heavy as possible with a focus on technique.  From the rack.  Those who are new to lifting should go very light.

WOD

20/16 cals

20 strict presses

40 situps

20/16 cals

25 shoulder to overhead

50 situps

20/16 cals

15 shoulder to overhead

30 situps

20/16 cals

F:  light or empty barbell; reduce reps

P1:  95/65

P2:  75/55

C:  115/75; GHD situps 25/30/20; bike cals