Wednesday 4.13.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Plate Thrusters

10 Plate Halos

10 Banded Side Steps

5 KB Deadlift

5 KB Swings

5 KB Goblet Squats

Then…

1 min Couch Stretch per side

Then…

BB Warmup + Power Clean

STRENGTH

E2MOM x 5 (10 min)

4 Deadlift
*Use 75-85%

Then…

1 Set Max Reps Vups (sub Alt. Vups or tuck ups if needed)

WOD

For Time:
21-15-9
Wall Ball (Rx+ 30/20) (Rx 20/14) (Fit 14/10)
Deadlift (Rx+ 135/95) (Rx 115/75) (Fit 65/45)
Hang Power Clean
Goal: Sub 11 min

STIMULUS:
Duration: Short
Weight: Moderate
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

3 Rounds for Quality:

4-10 Pistols

10-20 GHD sit-ups