Monday 10.17.22

by Spearfishyoga

WARMUP

10min AMRAP

1 min cardio

10 leg swings

10 banded side steps

5 Ring Row

5 Kip Swings

10 PVC Passthroughs

10 PVC OHS squats

10 light DB Snatch

Then…

BB Warmup + OHS

STRENGTH – off of your 90% training max! (1RM x .9)

Pick one:

Overhead Squat (from the rack)

Or

Front Squat (from the rack)

5@65%

5@75%

5+@85%

**If you don’t have a 1RM, do 3 sets of 5, increasing weight each set

WOD

AMRAP 12 min
9 DB Front Squat 50/35 (Rx+ Double DB)
6 DB Ground to OH (Rx+ Double DB)
3 Pullups (Rx+ Bar Muscle Ups)

Ground to overhead: clean and jerk or snatch For Rx+, imagine doing a devils press without the burpee portion!

*If we don’t have enough DBs, we can use KBs for the front squats and share by starting in different places.

OPTIONAL POST WOD

800m run