Thursday 1.20.22

by Spearfishyoga

Deload Week

WARMUP

8 min AMRAP

1 min cardio

5 up dog to down dog

5 deep squat to hamstring stretch

5 Burpees

5 DB Strict Press (light)

Then…

1 min each: couch stretch, 3 position banded hamstring stretch

STRENGTH

Back Squat @ 40-50%

3×10

Handstand Push-ups (sub Strict DB Press)

3×10

WOD – Repeat

EMOM x 20

Min 1: Row for cals (sub bike if needed)

Min 2: Rest

*Score is your lowest round, with the least amount of calories. Rollover Calories will NOT be allowed. You must reset your machine each min.

*If you sub the bike, note it on the board. We will be doing the opposite machine next week.

This is an awesome way to gauge your conditioning.

STIMULUS:
Duration: Moderate
Weight: Bodyweight
Skill: Low
Volume: Low

OPTIONAL POST WOD

Ring MU (or any pulling motion that you are working on

3×3-5

Ring Dips (or any pressing motion)

3×5-10