Monday 6.6.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Air Squats

10 Worlds Greatest

3 inchworms with push-up

10 Light DB Snatch

3 burpees

10 Light DB C & J

5 Kip Swings

STRENGTH

Tempo Back Squat
3 x 12
:03 second down and :03 seconds up

RPE 8/10 (at 80% effort, NOT 80% of 1RM) – you should have some energy left in the tank after the 12 reps- Tempo work needs less weight, so choose wisely.

WOD

For Time:
Run 800 meters
30 Single Dumbbell Ground to Overhead (Rx 50/35)
15 Toes to Bar
Run 800 meters
30 Lateral Burpee over the DB
15 Toes to Bar
Run 800 meters
30 DB Renegade Row
15 Toes to Bar
Goal: Sub 24 min

*If it’s raining, sub a 1000m Row or 2000m Bike. Or bring your rain coat 😊

STIMULUS:
Duration: Long
Weight: Light
Skill: Moderate
Volume: Moderate

OPTIONAL POST WOD

500m Ski Erg