Wednesday June 22, 2022

Warmup

1:30 Bike/Row

Banded Pull Aparts

Banded Diagonal Pull Aparts

Banded OH Press

Banded Good Mornings

Banded Monster Walks

Banded Ext Rotation Pull Aparts

Mobility

Banded Shoulder Distraction :30/Side

Skill/Strength

Bench Press 4-5x5

Four or five sets of five.  Add weight each round if necessary to finish with something heavy.  Or, if you need a little rest after the 8x8, go light and focus on speed.

WOD

EMOM 6:

AMRAP cal row or bike

20 seconds work, 40 seconds rest

Rest 1 minute

EMOM 6 (starts at 7:00): 

AMRAP cal row or bike

30 seconds work, 30 seconds rest

Rest 1 minute

EMOM 6 (starts at 14:00):

AMRAP cal row or bike

40 seconds work, 20 seconds rest

Reset the bike/rower only after each 6 minute segment.  Keep it going otherwise, to calculate your total cals for each 6 minute segment. 

Record two scores on the board:  1) your total cals, and 2) the cals accomplished in your lowest 6 minute segment.

For example:  you get 50 cals in the first 6 minute segment, 40 in the second, and 30 in the third.  Your score is 120/30. 

F/P1/P2:  as written

C:  bike cals