Friday, April 23, 2021
Warm-up: 2×30′ Bear Crawl 2×8 Goodmorning 2×5 Strict Pull-up or Pull-up Hold 2×8 B-O Row 2×8 Strict Curl Strength: Deadlift – 1RM Metcon: 10 min. AMRAP 15 DU or 45 SU 12 RKB Swing 70/53 9 Box Jump 20/16
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Warm-up: 2×30′ Bear Crawl 2×8 Goodmorning 2×5 Strict Pull-up or Pull-up Hold 2×8 B-O Row 2×8 Strict Curl Strength: Deadlift – 1RM Metcon: 10 min. AMRAP 15 DU or 45 SU 12 RKB Swing 70/53 9 Box Jump 20/16
Read MoreWarm-up: R, R, R or J 1×8 Band Strict Press 1×8 Band OHS 1×20 Sit-up Metcon: 6 min. AMRAP 500/400 m. Row or 24/18 cal. Bike or 400 m. Run max rep Thruster in remaining time with 25/15 plate 2 min. rest 6 min. AMRAP 24/18 cal. Bike or 500/400 m. Row or 400 […]
Read MoreWarm-up: R, R, R or J 1×12 PVC Pass-thru 2×8 Band Tricep OH Extension 2×2 TGU 2×5 Band OHS Strength: OHS – 5×5 @ HAP or 3 rds. of 20 Russian Twist – each side 20/14 15 Superman 10 Plate Sit-up 25/15 5 Strict Hanging L-Sit Metcon: for time – reps of 21-15-9 […]
Read MoreWarm-up: as needed Metcon: rounds needed to complete, no time component 50 Pull-up 100 Push-up 400 m. Run or 500/400 m. Row or 24/18 cal. Bike every time you break in the Pull-up Push-up. (If you so choose to drive all the way here only to get a band that will propel you 50 […]
Read MoreWarm-up: 2×50 Arm-only Bike 2×3 Strict Pull-up or Pull-up Hold 2×20″ Ring Plank 2×8 Band Strict Press 2×100′ SAOHDB Farmer Carry Strength: Strict Press – 1RM Metcon: 10 min. AMRAP 500/400 m. Row or 24/18 cal. Bike or 400 m. Run then AMRAP 30 DU or 90 SU 10 Snatch 95/63
Read MoreWOD: for time – working 30 seconds on/30 seconds off – team of 2 – accumulate prescribed reps 100 DL 135/93 200 Sit-up 300 Air Squat 200 Lunge or Step-up 20/16 100 HR Push-up
Read MoreWarm-up: R, R, R or J 2×8 B-O BB Row 2×8 Front Squat then Wrist & Rack Stretch Strength: Clean – 1RM Metcon: 3 rds. for time 15 Sit-up 15 Leg Raise 15 V-up 1 min. Low Plank 175 m. Run or 12/9 cal. Bike or 200/175 m. Row
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