Friday 10.15.21

by Spearfishyoga

WARMUP

3x

1 min cardio

:30 Plank

5 Sit-ups

3 Push-ups to Down Dog

5 Plate Halos

5 Plate Thrusters

3 Vups

Then…

BB Warmup + Thusters

STRENGTH

**Make up day: if you missed a Day this week, make up that strength. If you were there for every lift, do Front Squats or Overhead Squats

7×1

WOD

AMRAP 15 min

Buy In: 5 Wallwalks (Rx+ 25’ Handstand Walk) (Fit: 1 min Plank Shoulder Taps)

1 Toes to Bar

1 Thruster 95/65

1 Handstand Push-up (Fit: Push-ups)

Then: 2 Thrusters, 2 HSPU, 2 T2B. Then: 3,3,3 etc. Add 1 rep every round. *You only do the wallwalks 1 time.

OPTIONAL POST WOD

3x

3×10-15 Biceps Curls, Triceps Kickbacks