Monday 6.13.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 KBS

5 KB Goblet Squats

5 Ring Row

3 Kip Swings

3 pull-ups

Then…

1 min banded shoulder distraction

1 min ankle Dorsiflexion

STRENGTH

Front Squat
10-10-10

Higher reps sets today which should have you using similar weight across each work set. Weight should be heavy, with the goal of no failed sets. Try not to stand at the top of each rep for too long bust just enough time to help you catch your breath and brace for the next rep. Adjust loading as needed.

WOD

For Time:
10-9-8….1
American Kettlebell Swing (Rx+ 70/53) (Rx 53/35) (Fit 35/25)
C2B Pullups (Rx+ Bar Muscle Up) (Fit Pullups)
Goal: Sub 15 min

STIMULUS:
Duration: Moderate
Weight: Moderate
Skill: High
Volume: Moderate

OPTIONAL POST WOD

Sandbag 400m Run