Warm-up:
Individual…
Assault Bike 2 minutes
Crossover Symmetry
10 Yoga Push ups
Group…
LAX to Pecs/Shoulders/Traps
Bear Crawl Down
Crab Walk Back
15 Hollow Rocks
Fitness:
Four sets of:
Bench Press x 6-8 reps @ 2 sec descend
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds
Ring Rows x 8-10 reps @ 2 sec descend
Rest 45 seconds
WoD:
For time:
Row 1000 Meters
50 Push-Ups
Run 800 Meters
Performance:
Take 15 minutes to build to today’s 2-RM Bench Press
WoD:
For time:
Row 1000 Meters
30 Bench Press @ 60% of today’s 2-RM
Run 800 Meters
Time cap 14 minutes.
Mobility:
LAX to Pec/Shoulder
Roll Posterior
Banded Shoulders
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SATURDAY 20210417
April 16, 2021
FRIDAY 20210416
April 15, 2021
Athlete of the Month for May: Kate Sanders
April 15, 2021