210927 - Motivation Monday

QOTD - Weekend highlights?

WARM UP - :20 on/:10 off x 4
(Down and Back of each)
Squat Hops
Walking Lunge
Drinking Bird
InchWorm
Spiderman
Crab Walk
Duck Walk
THEN….
10 Squats
10 Feet Together Squats
10 Push Ups
10 Narrow Push Ups

MOBILIZE -

STRENGTH - Bench Press
10 @ 75/55
2 Rounds
20 @ 95/65
(with :20 hold on the last one)
2 Rounds
10 @ 115/75
(with :10 hold on the last one)

COACH PREP - Review Wallballs
3 push ups, 6 sit ups, 12 DU
(3 wallballs after each movement)

WOD -
(A: Competitor)
AMREP 9:
MAX Wallballs 30/20
( 9 push ups, 9 GHD, 27 DU) @ each break

(B: Performance)
AMREP 9:
MAX Wallballs 20/14
( 9 push ups, 18 sit ups, 27 DU) @ each break

(C: Fitness)
AMREP 9:
MAX Wallballs 14/10
( 9 knee push ups, 18 sit ups, 27 singles) @ each break