Monday 10.10.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

10 Banded Side Steps

10 air squats

10 worlds greatest

10 DB Press

10 Lateral Lunges

Then…

:30 deep squat hold

:30 warrior squats

STRENGTH

Deload week. Starting our Olympic Cycle (and 4 week pull-up program) next week!

Wendler

Back Squat

Off of your training max.

5@40%

5@50%

5@60%

These should be light. Practice perfect form!

WOD

5RFT

10 Single DB Front Rack Alt Lunges (Rx+ 70/50) (Rx 50/35) (Fit 35/25)

10 Single DB Shoulder to OH (not alternating- 5 per side)

10 cal Row or Ski

Goal: sub 11

OPTIONAL POST WOD

2x

200m Run w/ D-Ball or Medball

20 D-Ball or Medball Cleans over the shoulder