Strength / Skill
Front Squats
5x3 build
Push Press
5x3 build
WOD
At top of each Minute
5 Lateral Burpee Bar Jump Overs
then, chip away at 50 Thrusters (115/85
RX + 135/105
RX++ 155/125
Thursday 4/22/2021
Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
5X BTN snatch balance (2"",4"",6""down)
WOD
For Time
Ladder Down
A: 10-1 - OHS 115/75
B: 10-6 -1 rope climb
5-1 - 200m run
Wednesday 4/21/2021
Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
Strength / Skill
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike
PARTNER WOD
Teams of 2
60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row
Tuesday 4/20/2021
Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
10 muscle cleans - empty barbell
Strength / Skill
8 Min emom
1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk
Metcon
Death by C&J
20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++
1 emom then + 1 each min
if unable to complete a rd then start over