19 April – 24 April 2021

Posted on April 18, 2021

Monday, April 19

WOD: 18-15-12-9-6-3

Dumbbell Thrusters 70/100

Knees To Elbows

*30 Second Side plank Hold On each Side After Each Round

 

Tuesday, April 20

WOD: 24 Minute EMOM

Minute 1: 10 High Box Jumps 24/30

Minute 2: 14 Kettlebell Swings 35/55

Minute 3: 11/13 Calorie Row

 

Wednesday, April 21

WOD:

5 Rounds

3 Minute AMRAP

6 Alternating Kettlebell Power Cleans 35/55

6 Push-Ups

9 Air Squats

1 Minute Rest

 

Thursday, April 22

WOD: 3 Rounds For Time

50 Sit-Ups

25 Burpees

1 Minute Rest

Flip A Coin

Heads: 800 Meter Row

Tails: 800 Meter Run

*28 Minute Time Cap

 

Friday, April 23

22 Minute AMRAP

*35/40 Calorie Bike Buy In

6 Pull Ups

8 Dumbbell Shoulder To Overhead 70/100

10 Box Step Ups 20/24

12 Alternating Plank Rows 35/50

 

Saturday, April 24

Partner WOD: For Time

100 Slam Balls 25/40

400 Meter Run With Slam Ball 25/40

100 Goblet Squats 35/55

400 Meter Run

100 Box Jumps 20/24

400 Meter Run

100 Wall Balls 14/20 9’/10′

400 Meter Run

*25 Minute Time Cap

 

 

 

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