Wednesday March 16, 2022

Warmup

2 Rounds:

1:00 Row/Ski

10 Sit up w/ plate (10 or 15#)

10 Plate Hops

10 Kip Swings

Mobility

Banded Shoulder Distraction 1:00/Side

Calf Stretch :30/Side

Skill/Strength

Bench Press

1x5 at 65% of training max

1x5 at 72.5%

3x5 at 77.5%

1xAMRAP at 77.5%

Stop 1-2 reps short of failure on the AMRAP set.

WOD

27 shoulder to overhead

27 pullups

100 double unders

Rest 2 minutes

21 shoulder to overhead

21 pullups

75 double unders

Rest 2 minutes

15 shoulder to overhead

15 pullups

50 double unders

F:  empty barbell or light db shoulder to overhead; ring rows; single unders

P1:  75/55 (round of 27); 95/65 (round of 21); 115/75 (round of 15)

P2:  45/35 (round of 27); 75/55 (round of 21); 95/65 (round of 15); DU reps reduced to 75/50/25

C:  95/65 (round of 27); 115/75 (round of 21); 135/95 (round of 15); rope climbs 6/4/2 instead of pullups; DU reps increased to 150/100/50