Catch Up

Random last week with rowing competition and snow days etc.

This past week:

Thursday:
Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength
Clean - unbroken
3 x 10 @ 75% of 1RM
Last set is MUR

110#

For total reps:
5 minute AMRAP
10 - Deadlift 225/155
1 - Rope Climb
REST 5 minutes
5 minute AMRAP
15 - Wallball 20/10
30 - Double Under

Scaled DU to every other jump. 170 reps total.

Wednesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Midline
10 minute alternating EMOM
1 minute Plank hold
MxR - V up

For time:
400m Run
30 - KB Swing 62/44
20 - Pull Up
10 - Over Box Burpee
20 - Pull Up
30 - KB Swing 62/44
400m Run

14:22

Tuesday:

Warm Up
2x
25 - Single Under
20 - Jumping Jacks
15 - Burpee
10 - Jumping Pull Up
5 - Wallball

PVC Shoulder Mobility

Strength - Front Squat
3 x 10 @ 75% of 1RM
Last set is MUR

Still just squatting under 100#

12 minute AMRAP
9 - Deadlift 165/120
3 - Hang Clean 165/120
6 - Front Lunge 165/120
1 - Shoulder to Overhead 165/120

95# 130 reps