Tuesday 9.28.21

by Spearfishyoga

WARMUP

3x

1 min cardio

3 Up Dog to Down Dog

5 Step back burpees/then jump back

3-5 push-ups

10 Ring Rows

:30 Lying t shoulder stretch

STRENGTH

*Off of your 90% training max

Bench Press

5@75% – 3@85% – 1+@95%

Strict Pull-ups

3×5-10

WOD

Back to back AMRAPs- 3 separate scores for the day.

5 min AMRAP

400m Run

*Max burpees in remaining time

Rest 2 min

5 min AMRAP

35/30 Cal Bike

*Max burpee box jumps in remaining time

Rest 2 min

5 min AMRAP

500m Row/Ski

*Max burpee pull-ups in remaining time

***Make sure you have at least 2 minutes to work on your burpee variation. Scale accordingly. You can jump into these pull-ups (no need for a straight elbow hang). Start on different AMRAPs as needed for equipment purposes. The 5am can sub another row/ski for the run if it’s too dark.

OPTIONAL POST WOD

3 Rounds

1-3 Rope Climbs

10-20 pistols