Wednesday 4/21/21

Wednesday 4/21/21

WOD:

“Fight Gone Bad”

3 Rounds for max reps

1:00 Wall balls (20#/14#)

1:00 Sumo deadlift high pulls (75#/55#)

1:00 Box jumps (20″)

1:00 Push press (75#/55#)

1:00 Calorie row

*1:00 Rest between rounds*

Mission Fit:

5 Min. AMRAP

3 Burpee Box Jump Overs

6 Medball Cleans

9 Sit-ups

*rest 2 Minutes

Repeat total reps for time

 

 

Tuesday 4/20/21

Tuesday 4/20/21

WOD:

Back squat

6-4-2

*Rest as needed between sets*

Accessory work:

3 Rounds of:

10 DB Bulgarian split squats (per leg)

50m Heavy reverse sled drag

Mission Fit:

For Time

50 Cal. Bike

400m Run

30 Cal. Bike

200m Run

10 Cal. Bike

 

Monday 4/19/21

Monday 4/19/21

WOD:

Power clean

15 Minutes to build to a heavy single

THEN:

FOR TIME

50 Power cleans (155#/105#)

*Every minute on the minute starting at 0:00, perform 5 toes-to-bar*

Mission Fit:

7 Rounds For Time

10 Push-ups

:30 Sec. Plank

Run Fence & Back

Friday 4/16/21

Friday 4/16/21

WOD:

5 Rounds for Time

3 Squat cleans (205#/135#)

15 Box jump overs (24″/20″)

*With the remaining time on a 20:00 clock, perform a bike/row/run at a recovery pace*

*POWER HOUR*

Strongman “Tillman”

7 Rounds for time
7 Tire flips, stone/sandbag over shoulder, or deadlifts (315#/205#)
200m Sprint
15 Pull-ups

*:45 Rest between each rounds*

Mission Fit:

5 Rounds For Time

15/12 Cal. Bike

12 KB Swings

6 Toes-to-bar