Wednesday June 1, 2022

Warmup

1:30 Bike or 2 lag jog

10 Banded Pull Aparts

10/Arm SA Banded OH Press

10 Banded Ext. Rotation Pull Aparts

10 Plank Shoulder Taps

10/Side Fire Hydrants

10 Cat/Cows

Double plate hold (Accumulate 1:00; pick your #)

Mobility

Banded Shoulder Distraction :30/Side

Supine Spinal Twist :30/Side

Forearm Stretch :20/Side

Skill/Strength

Strict Press 4/3/2/2

Add weight each set if possible.

WOD

3 rounds:

1 lap kb farmer carry

Shoulder to Overhead 24/16/8

Cal Row or Bike 16/24/32 (ladies:  12/18/24)

F:  light kb; light or empty barbell

P1:  115/75; 55/35 kbs

P1.5:  95/65; 55/35 kbs

P2:  75/55; 35/25 kbs

C:  135/95; 70/45 kbs

KBs may only be put down on either 1) the asphalt, or 2) the black mats. Do not drop them.