Tuesday, January 18th, 2022

Coach led warm up

AMRAP 6

10 Alternating Spiderman Stretch

10 Leg Swings (across body) / ea. Leg

10 Good Morning + Jump (pvc)

2 KB Turkish Get-ups / ea. Arm

2 Sets:

3 Single-Arm KB Deadlift / ea. Arm

3 Single-Arm KB Swings / ea. Arm

5 Russian KB Swings

5 Up-Downs to 6 in target

7 barbell lunges

7 Knees to chest or toe to bar

WOD

AMRAP 5

5 KB Swings Single-Arm Swings (53/35#)

10 Burpees to 6 in target

– Rest 1:00

AMRAP 4

10 Russian KB Swings

10 Burpees to 6 in target

– Rest 1:00

AMRAP 3

Max Distance Single-KB Carry (1m = 1 rep)

-Rest 2:00

Then,

For Time:

30 In-Place Lunge (135/95#)

30 Toes-to-Bar (mod: knees to chest, or v ups)

– Rest 1:00

20 In-Place Lunge (135/95#)

20 Toes-to-Bar

– Rest 1:00

10 In-Place Lunge (135/95#)

10 Toes-to-Bar

*Hold bar in front rack position

(*10 min Cap)

Post reps for ea amrap and Time from chipper to Wodify and Whiteboard

Recovery

2 Sets:

:30 Seated Torso Twist / Side

:30 Seated Straddle Stretch