Friday 9.9.22

by Spearfishyoga

*Deload week! Go light, work on form. Max week next week!

WARMUP

10 min AMRAP
–200 Meter Run
–5 Box Step Up/Jumps
–:20sec Hang from the Bar
–5 Scap Retractions
–3 Kip Swing
–3 T2B

Then:

:30 puppy pose

:30 lying t-stretch

STRENGTH

Power Clean

3×8-10 @ 50% or less

WOD

Chipper:
200 meter Farmers Carry (53/35)
30 Box Jump Over (24/20)
10 Toes to Bar
Run 400 meters
20 Box Jump Over
10 Toes to Bar
Run 400 meters
10 Box Jump Over
10 Toes to Bar
200 meter Farmers Carry
Goal: Sub 17 min — Cap: 20 min

**Sub a 500m Row or Ski if it’s raining

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

POST WOD

Midline:
2-3 Rounds for Quality
10 Paloff Press/side
10 Teapot/side
:20 sec Side Plank/side