Wednesday January 12, 2022

Warmup

15 Banded Pull Aparts

15 Banded Supinated Pull Aparts https://www.muscleandstrength.com/exercises/supinated-90-degree-band-pull-apart

 15 Banded Pull Downs

10 No Pushup Burpee

10 Squat Jumps

5 Negative Pullups

Mobility

Banded Shoulder Distraction :30/Side

Pigeon Pose :30/Side

Skill/Strength

Bench Press 3-5x10 at 60% of working max

Three to five sets of 10.  The last set is an AMRAP with a cap of 20.  Stop 2-3 reps short of failure on the AMRAP set.

Officially the program calls for 5 sets, but that, coupled with the WOD, is probably too much volume for most people.  Reduce sets accordingly.  Most people should be 3-4 sets.  Regardless of how many sets you do, the last one is an AMRAP.

WOD

45 burpee box jumps

60 wallballs

45 burpee pullups

Partition reps as desired. 

F:  35 burpees; 35 box jumps; 45 wallballs; 35 ring rows

P1:  as written

P2:  burpee jumping pullups

C:  45 burpee box jump overs; 75 heavy wallballs; 15 burpee bar muscle ups; 30 burpee chest to bar pullups