Tuesday 10/25
Warm Up
50-foot Duck Walk
THEN
2 Rounds
5 Beat Swings (kips) with tight hollow and arches
5 LIGHT DB Squats
5 Scap Push Ups
5 Tempo Pull Ring Rows (3 seconds up, 3 seconds down)
5 LIGHT DB Squats
FRONT SQUATS
3 SETS
1 Big Set of Front Squats Each Round
Rest 3:00 between sets
R1: 80%
R2: 75%
R3:70%
:40 WOD
AMRAP 4 Minutes X2
12 Double DB Front Squats 50s/35s
8 Chest to a Bar Pull Ups
REST 2 MINUTES BETWEEN AMRAPS
Continue where you left off for the second AMRAP after the rest.
Target Score: 5-7 Rounds
TIPS:
DB Squats: Keep to 1-2 sets for all rounds. Reduce loading before reps.
CTB Pull Ups: Should never exceed 3 sets. Reps may be reduced to as few as 4, but if that still is not enough, scale to chin over bar pull ups or ring rows. Avoid banded pull ups.
Cool Down
Lizard
Childs Pose