Tuesday 2.16.21

by Spearfishyoga

GROUP PREP

1 min ski

1 min bike

1 min row

10 light KBS

10 box steps

10 sit-ups

10 Scap Retractions

5 Kip Swings

3 Toes to Bar

10 light single arm Devils Press

STRENGTH/SKILL

Strict HSPU , Kipping HSPU or Strict DB Press

3 x 5-10

Strict Pull-ups or Low Ring Rows

3 x 5-10

IYT

3 x 5

WOD

AMRAP 14:
10 Alternating Single Arm Devil Presses 50/35
10 Single Dumbbell Box Step-Ups (held however you want)
10 Pull-ups

MOBILITY

Foam roll t-spine and low back

Shoulder Stretch against wall

OPTIONAL POST WOD

Midline
3 Sets Not for Time:
20 GHD Sit-Ups or Leg Raises
10 “Uneven” Dumbbell Deadlifts
Rest 2:00 Between Sets

  • Using two separate dumbbells in each hand today, we’ll be forced to engage our midline to stay squared off.
  • Change arms after 5 reps to ensure both sides undergo the same work.