WOD

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23
Apr

Saturday 4/24/2021

Warm-Up

3 Sets:

20 Single-Unders
10 Slow Air Squats
5 Halo Monster Walks each direction
10 Mountain Climbers

WOD

Complete 6 Rounds For Time:

10 Wall Balls 20/14
5 DB Power Cleans 50/35
20 Double-Unders
5 DB Push Press 50/35

18 Minute Time Cap

23
Apr

Friday 4/23/2021

Warm-Up

3 Sets:

5 Cal Row
6 Dyanmic Scorpions
7 Pineapple Pickers
8 Knee Hug to Lunge

WOD

20 Minute AMRAP:

7 Deadlift 225/155
14 Calorie Row
7 Defecit Push-ups 45/35 lb plate
14 Sit-Ups


Sweat Class

Warm-up:

3 Sets:

:30 Jog
:15 Plank
Multi- directional lunges

WOD

4 Rounds Not For Time

8 DB lunges
7 floor press
7 DB rows

10 Minute AMRAP

7 pull-ups/ring rows
7 DB step-ups
7 burpees

21
Apr

Thursday 4/22/2021

Warm-Up

3 Sets:

:20 Plank
10 Pineapple Pickers
:15 Tuck Hold

WOD

8 Minute AMRAP:

5/3 Strict Supine Pull-Ups
7/5 Dips

Rest 5 Minutes

For Time:

800 Meter Medicine Ball Run 20/14

20
Apr

Wednesday 4/21/2021

Warm-Up

3 Sets:

20 Single Unders
10 Knee Hug to Lunge
10 Halo Squats
5 Halo Monster Walks each direction

Strength/Skill

Back Squat

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WOD

Complete the Following for Time:

120 KBS 53/35
*Complete 5 burpees at the beginning of each minute, beginning on minute 1.

Compare to: 7/2/2020


Sweat Class

Warm-up 3 Sets:

10 banded side steps
10 banded good mornings
10 bow and arrow

WOD

EMOM for 20 minutes

10 Deadlifts
10 OH DB sit-ups
10 Hang cleans
10-15 Lunges

19
Apr

Tuesday 4/20/2021

Warm-Up

3 Sets:

10 Pineapple Pickers
3 Inchworms
20 Jumping Jacks
10 Power Jumps

Strength/Skill

Complete 7 Sets:

1 Clean + 1 Push Jerk

WOD

Complete Four Sets For Max Reps:

:30 Hang Power Cleans 155/105
Rest :30
:30 Air Squats
Rest :30