Wednesday 10.26.22

by Spearfishyoga

WARMUP

3 min cardio

7 min AMRAP

10 banded side steps

5 air squats

5 jump squats

10 situps

10 bent rows

5 kip swings

3 toes to bar

Then…

BB Warmup + Power Clean + Squat Clean

STRENGTH

Clean (power or squat)

3@70%

3@80%

3+@90%

WOD

For Time:
30 Toes to Bar
15 Squat Clean (Rx+135/95) (Rx 95/65) (Fit 65/55)
20 Knees to Elbows
10 Squat Clean (Rx+ 185/125) (Rx 135/95) (Fit 95/65)
10 Bar Muscle Up
5 Squat Clean (Rx+ 225/155) (Rx 185/125) (Fit 115/75)
Goal: Sub 12 min

OPTIONAL POST WOD

Handstand Progession:
Handstand Hold
-Accumulate 1 min

Pike HSPU
-3 x 8 reps

Double KB Overhead Hold
-3 x :20 sec