Wednesday 8.31.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 Jump Rope

5 KB Deadlift

5 KB Squat

5 KB Swings

10 DB Press

Then…

:30 Ankle Dorsiflexion

:30 forward fold

Then…

BB Warmup + Squat Clean + Split Jerk

STRENGTH

Squat Clean + Split Jerk

1-1-1-1-1

*Build to a heavy single

WOD

AMRAP 3 min

50 Double Unders

7 Deadlift 225/155

Rest 2 min

AMRAP 3 min

35 Double Unders

5 Deadlift 275/185

Rest 2 min

AMRAP 3 min

20 Double Unders

3 Deadlift 315/225

*3 Scores today. Goal: 3+ Rounds per AMRAP

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

OPTIONAL POST WOD

5×1 rope climb or sled drag

Rest as needed