WOD: Wednesday, April 27, 2022. Run, Box Jump, Lunges, Wallballs

WOD: Karen + Sumo Deadlift, Seated Box Jumps

STRENGTH 1) Sumo Deadlift against a band: 6 x 3 @60%, every 60s. – reset on each rep 2) Seated Dynamic Box Jumps: 8 x 3, every 60s. – wear a weighted vest if possible METCON ”Karen” For time: 150 Wallballs (20, 14) (10’, 9’) EXTRA CREDIT Prone Banded Hamstrings Curls:...
WOD: Wednesday, April 27, 2022. Run, Box Jump, Lunges, Wallballs

WOD: Fight Gone Bad

METCON ”Fight Gone Bad” 3 Rounds of: 60s of Wall balls (20, 14) 60s of SDHP (75, 55) 60s of Box Jumps (20) 60s of Push Press (75, 55) 60s of Calories on the Rower 60s Rest EXTRA CREDIT ”Recovery” 10-20 Minutes of Light Recovery Work in the form of: Bike, Row, light...

Today’s PARTNER WOD: STATION STYLE

METCON 5 Rounds x 60s each station with a partner: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground to Overhead with a plate (45, 25) 5) Front Rack Carry (53, 35) 6) Rest x 60 seconds *Score = total reps *Split into 30s of work per athlete EXTRA...