041021 WOD
A. Group warm up
B. For time: Every minute, rotate between:
Minute 1: row 12/10 cal or bike 10/8 cal or 100 meter run
Minute 2: 3 burpees + ME wall balls (20/14 to 10/9’)
Keep switching until you complete 120 wall balls
040921 WOD
A. Take 7 minutes to build a medium heavy working weight, then:
Every 2 minutes for 8 minutes (4 sets)
Deadlift x 4 (same weight across all sets)
B. In 3 minutes:
Run 200 meters
20 ground to overhead with plate (45/25)
ME sprawls
Complete 3 rounds, resting 2:00 between each.
040821 WOD
A. Group warmup
B. Three sets
Strict pull-ups x5-10 reps
Strict ring dips x5-10 reps
*can be completed with weight*
Rest 2:00 between rounds
C. 25 minute AMRAP in teams of 2, partition reps any way to complete the following:
20 push ups (other partner needs to be holding a plank for reps to count)
30 t2b (other partner needs to be simultaneously hanging from pull up bar for reps to count)
40 cal AB
50 synchro weighted sit-ups with med ball (20/14)
