Monthly Archives: April 2021

Warmup
5-7MIn
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
20-25 min
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
Station:
Empy Barbell or Lite Weight
10 muscle Clean
Warm up to wod weight

WcG Benchmark
20 min cap
Death by PC
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

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

PARTNER WOD
Partner wod - split evenly
400m run
50 pull ups
100 pushups
150 air squats
400m run

then,

Partner Chipper
60 wb
50 row
40 s2oh 95/65
30 ring row
40 s2oh 95/65
50 row
60 wb

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
Back Squat
20 air squats
10 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%

Metcon
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps 24/20
12 Back Squats 95/65
16 Knees-to-Elbows
20 calorie Assault Air Bike

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:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 3x3 at 80%

Station:
Empy Barbell or Lite Weight
10 muscle Clean
10 strict Press
Warm up 1 Clean + 1 Jerk to WOD starting weight

Metcon
For time
21 cal Row
15 T2B
9 Clean & Jerk 135/105

15 cal Row
9 T2B
6 CLean & Jerk 145/115

9 cal Row
6 T2B
3 Clean & Jerk 155/125

Scaled/Master -<20lbs RX+.20lbs RX++ 40lbs