Warm-up:

Individual…

Run 400m

20 Banded Good Mornings

10 Yoga Push ups

Group…

Lunges with a Twist going down

Bear Crawl back

Banded Sprints down and back x 2

10 Burpees

 

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 45 seconds

Turkish Get-Ups x 2 reps each arm
Rest 45 seconds

Strict Pull-Ups x 4-6 reps @ 2 sec descend
Rest 45 seconds
WoD:

Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings
Push-Ups

 

Performance:

Take 20 minutes to build to today’s 1-RM Power Clean
WoD:

Complete rounds of 21, 15 and 9 reps for time of:

Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

8 minute time cap

Mobility:

Mash Lats on Roller

LAX to Pecs

Roll Posterior

LAX to Glutes

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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