Wednesday 9.28.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

5 KB Deadlift

5 KB Swings

5 Ring Row

5 Kip Swings

3 Pull-ups

Then…

Double Under Practice- :30 each of high singles, double taps, double under attempts

Then..

BB Warmup + Push Jerk

STRENGTH

Deadlift

Off of your training max

3@70% 3@80% 3+@90%

WOD

7 RFT:

7 Pull-ups

7 Push Jerks 135/95

35 Double Unders

Goal: sub 11

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

OPTIONAL POST WOD

Accumulate:

100ft Sled Push (heavy)

5 Rope Climbs (or 100ft Sled Pull)