WOD

April 21, 2021

42121 Strength Push Press (5 x 1 @ 90%) Conditioning Metcon (Time) 5 Rounds For Time 3 Power Cleans 20/15 Cal Echo Bike L1 = 225/155# L2 = 155/105# L3 = 115/75# L4 = 95/65#

April 20, 2021

420221 Conditioning Metcon AMRAP x 15 21 Push-Ups 15/10 Calorie Ski 9 Pull-Ups Rx = as written L1 = Box Push-Ups, Inverted Rows (aussie pull-ups) Strength Metcon Close Grip Floor Press w:02 negative 12 @ 115/75# 9 @ 135/95# 6 @ 155/105# 6 @ 155/105# after each set do max effort strict chin-ups

April 19, 2021

WOD for 41921 Strength Back Squat (5 x 1 @ 90%) Accessory Work Metcon 3 Rounds not for time 10 Back Rack Split Squats/side 15 Single Leg Glute Bridge/side :20 Hanging L-Sit Hold

April 17, 2021

041721 Metcon (Time) 1 Mile Run 120 Double Unders 100 Sit-Ups 80 Push-Ups with plate on back (see below for loading) 60 Toes To Bar 40 Clean & Jerks (see below for loading) 20 Strict Handstand Push-Ups or Strict Dips 40 Minute Time Cap L1 = 45/25# Plates, 115/75 for C&J L2 = 25/15# Plates, …

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April 15, 2021

Tax Day 21 Workout Of The Day 750m Row (Time) Row 750m for Time Metcon (Distance) 4 x Row as many meters as possible in the amount of time Part A Took Rest 3:00 b/t efforts

April 13, 2021

41321 Strength Metcon (AMRAP – Reps) Floor Press Set 1: Max reps @ 60% or 135/95 Set 2: Max reps @ 70% or 185/115 Set 3: Max reps @ 80% or 205/135 Each Set Immediately into… 15 DB Seated Triceps Extensions Conditioning Metcon (Calories) Every 3:00 for 15:00 15 Burpees 9 Box Jump Overs (24/20") …

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April 10, 2021

41021 Workout Of The Day Metcon (Time) 30 Rounds For Time 1 Deadlift 3 Burpee 5 Wallball L1 = 275/175#, 20/14# Ball L2 = 225/155#, 20/14# Ball L3 = 185/125#, 16/10# Ball Newbie = 135/85#, Air Squats Notes: Goal is under 20 minutes