Monday 12.5.22

by Spearfishyoga

WARMUP

10 min AMRAP

1 min cardio

:30 jump rope

10 world’s greatest

10 air squats

3 inchworms

3 burpees

10 KBS

5 ring rows

5 Kip Swings

3 pull-ups

Then…

5 min Skill work – Coach led

STRENGTH

Back Squat

5-3-1-3-5 @ 75-85-95-85-75%

**If you struggled with last week’s percentages 70-80-90-80-70, stick to that. No superset this week – take 1-2 min breaks for adequate rest.

WOD

For Time:

Rx+:

30 C2B

50 Devils Press 50/35

150 Double Unders

Rx:

30 Pull-ups

30 American KBS 50/35

20 Burpees

150 Double Unders

Fit:

30 Ring Rows

20 Russian KBS 53/35

20 Burpees

150 Singles

*Goal: sub 12 min

OPTIONAL POST WOD

3x

10 seesaw plank

50’ KB Front Rack Carry