Wednesday September 14, 2022

Warmup

2 lap jog or 1:30 Bike/Row

High Knees (Down & Back)

Butt Kicks (Down & Back)

High Toe Touch (Down)

Low Toes Touch (Back)

Carioca  (Down & Back)

10 Banded Pull Aparts

10/way Banded Diagonal Pull Aparts

10 Banded OH Press

10/Side Banded Monster Walks

5/Side Split Squat

Mobility

Quad Stretch :30/Side

Pec Stretch :30/Side

Skill/Strength

Bench Press

2-4x5 at 95% of 5 rep max

1xAMRAP at 95%

Two to four sets of five, followed by one AMRAP set.  At these percentages, most people should finish with 3-4 sets total. 

This is the last week in the lifting cycle.  We will retest 5 rep maxes next week. 

WOD

Laps 3/2/1/2/3

Shoulder to Overhead 15/10/5/10/15

Front Rack Lunges 10/8/6/8/10

F:  light barbell or double dumbbell shoulder to overhead; KB goblet or unweighted lunges

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95