Warm-up:

Run or Row

Skip rope for 1 minute

Accumulate 20 KB Swings at a medium weight

Crossover Symmetry

15 Hollow Rocks

20 Banded Good Mornings

20 Banded Side steps

10 Bird Dogs

Inch Worms Down

Samson Lunges Back

Cobra Pose (30 seconds)

 

Fitness:

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

 

WoD:

For time:
800 Meter Run
30 Thrusters
800 Meter Run

 

Performance:

Three sets of:

Deadlift x 6-8 reps @ 2 sec descend
Rest 20 seconds

Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes

 

WoD:

For time:
Row 1000 Meters or 50 Cal Airdyne
25 Thrusters (95/65 lbs)
25 Toes to Bar
100 Double-Unders
25 Toes to Bar
25 Thrusters

 

Mobility:

Roll Posterior

Mash Quads with KB or Barbell

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