Wednesday January 19, 2022

Warmup

2:00 Bike/Row

Good Mornings w/ PVC

10 Single DB Deadlift https://www.youtube.com/watch?v=qhbyMUADZUc

5/Arm SA DB Front Squat

:30 Plank

Mobility

Wall Hinge Stretch 1:00

Skill/Strength

Deadlift

1x5 at 55% of training max

1x5 at 62.5%

2x10 at 67.5%

1xAMRAP at 67.5% (cap of 20)

Stop 2-3 reps short of failure on the AMRAP set.  Omit one of the sets of 10 if the volume will be too much.

WOD

In 2 minutes:

10/8 cal row or bike

10 front squats

AMRAP cals

5 rounds.  Rest 2 minutes between rounds.  Your score is the total cals accomplished.

F:  kb goblet squats

P1:  95/65

P2:  75/55

C:  135/95