TUESDAY 4.20.2021 WOD

A.Every 2 minutes, for 12 minutes (2 sets of each):Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)Station 2 – Handstand Walk x 10 meters(use partner...

MONDAY 4.19.2021 WOD

A.Take 20 minutes to build to today’s 1-RM Front SquatB.Three rounds for time of:Run 400 Meters8 Front Squats(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between...

SUNDAY 4.18.2021 WOD

PART I:  Warm-up/Accessory WorkComplete 3 Rounds, Alternating Between the Following 3 Exercises:2 Beat Swings + 2 Kipping Knee – ups + 2 Toes to Bar (+1 Rep Each Round)1 Strict Chest to Bar Pull-up + 20- 30″ Hold (Add a Band if Needed)5 Progressively...

SATURDAY 4.17.2021 WOD

Every minute, on the minute, for 30 minutes (5 sets):Minute 1 – 60 seconds of Assault Bike or Ski ErgMinute 2 – 45 seconds of Strict Pull-UpsMinute 3 – 30 seconds of Strict Handstand Push-UpsMinute 4 – 60 seconds of Rowing or Bike ErgMinute 5 – 45 seconds of...

FRIDAY 4.16.2021 WOD

A.Five sets of:Power Snatch + High Hang SnatchRest as neededStart around 65-70% of your 1-RM Snatch and build to today’s heaviest complex.B.Four rounds for time of:300 Meter Run100 Meter Walking Lunges with KB/DB Farmer’s Carry (53/35...