SATURDAY, APRIL 20TH
Performance Warm-up
3 sets of 5-10 strict pull ups
10 mins of practicing bar muscle ups or HUGE kips that will get you to a bar muscle up
3 easy rounds of:
10 push ups
10 toes to bar or knees to elbow
20 walking lunges
Strength
Deadlifts
10 at 60%
8 at 70%
6 at 80%
4 at 85%
Performance Notes
This can be really fun if done as a partner workout! But either way, it will be fun. The burpees will probably be the place that you get slowed down, but just keep chugging along!
Performance
25 min AMRAP
200m run
20 overhead plate lunges with 45/25 pound plate
25 wall balls at 20/14
30 burpees onto plate
*For partner WOD, double reps, and have only 1 person working at a time on the movements, and both run at the same time.
Scaled Performance
25 min AMRAP
200m run
20 overhead plate lunges with 25/10 pound plate
25 wall balls at 14/10
30 burpees onto plate
*For partner WOD, double reps, and have only 1 person working at a time on the movements, and both run at the same time.
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Optional Conditioning
1 hour of cardio, your choice. Conversational pace.
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Fitness Notes
This can be really fun if done as a partner workout! But either way, it will be fun. The burpees will probably be the place that you get slowed down, but just keep chugging along!
Fitness Warm-up
800m jog
10 mins of practicing handstand push ups on the wall.
3 easy rounds of:
10 push ups
10 v ups
20 walking lunges
Fitness (bodyweight)
25 min AMRAP
200m run
20 walking lunges
25 banded thrusters or jump squats
30 burpees
*For partner WOD, double reps, and have only 1 person working at a time on the movements, and both run at the same time.
Scaled Fitness 25 min AMRAP
200m run
20 walking lunges
25 banded thrusters or jump squats
30 burpees
*For partner WOD, double reps, and have only 1 person working at a time on the movements, and both run at the same time.
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Kettlebell/Dumbbell
25 min AMRAP
200m run
20 overhead KB lunges with 50/35
25 goblet squats at 70/53
30 burpees
*For partner WOD, double reps, and have only 1 person working at a time on the movements, and both run at the same time.