Wednesday September 1, 2021

Warmup

2:00 Bike

2 Rounds:

10 PVC Pass Throughs

10 Banded Pull Aparts

10 Scapular Pushups

10/Arm Single Arm KB Bent Over Row

10/Arm Single Arm KB Strict Press

10 Lunges

10 Air Squats

Mobility

Child’s Pose 1:00

Skill/Strength

EMOM 10

6 strict presses (even minutes)

6 bent over row (odd minutes)

Heaviest possible with good form.  Focus on a proper hip hinge and flat back on the bent over rows.

Modify the strict presses by doing double DB strict presses.  Modify the bent over rows by doing single DB (6 right/6 left) bent over rows with knee up on a box or bench.

WOD

AMRAP 14

10 kb goblet lunges

15 pushups

20 kb swings

25 situps

F:  box pushups; light kb (if you did kb swings on Tuesday, do kb SDHP today)

P1:  55/35

P2:  35/25

C:  70/45; 10 handstand pushups instead of 15 regular pushups