041521 WOD
A) Warmup
Coaches Choice
B) Metcon
15 Minute EMOM
1 – 0:30 Wall Sit (At parallel)
2 – 100m Run
3 – 0:45 Front Plank
C) Cash-Out
3 Sets Of:
0:30 Oblique Side Bends (Right)
0:30 Rest
0:30 Flutter Kicks
0:30 Rest
0:30 Oblique Side Bends (Left)
0:30 Rest
041421 WOD
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 12 Minutes (6 Sets)
Bench x2 (you may sub floor press if there isn’t enough benches)
*Build to a challenging double*
C) 20 Minute AMRAP
In Teams of 2 Perform:
2,2,2,2…4,4,4,4…6,6,6,6…Etc.
Alt. DB Box Step-Up @50/35 & 24/20
Calorie Row
Alt. DB Snatch @50/35
Toes to Bar
*One partner working at a time, completing all four movements, both partners must complete each full round before advancing to the next.*
041321 WOD
A) Warmup
Coaches Choice
B) Strength
Every 2 Minutes for 10 Minutes (5 Sets)
2 Power Clean + 1 Push Press
C) Metcon
For Time:
12 Push Press @95/65
50 Double-Unders
200m Run
12 Push Press @95/65
50 Double-Unders
400m Run
12 Push Press @95/65
50 Double-Unders
800m Run