Monday, April 12, 2021
041221 WOD
A) Warmup
Coaches Choice
B) Strength
Take 15 Minutes to build to a challenging
Front Squat x4
C) Metcon
10 Rounds For Time:
3 Front Squats @135/95
3/2 Bar Muscle-Ups (sub 3/2 strict pull-ups + dips)
3 Burpees Over the Bar
*15 Minute Time Cap*
Saturday, April 10, 2021
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
Friday, April 9, 2021
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.