Monday, April 5th, 2021
General Warm-Up
Dynamics of choice
Then
MB Crush and Squats x 10
MB Push Outs x 10 - slow tempo
MB Push Upward x 10- slow tempo
Good Mornings x 10
Inch Worms x 10
x 2 rounds
Then
MB Crush and Squats x 10
MB Push Outs x 10 - slow tempo
MB Push Upward x 10- slow tempo
Good Mornings x 10
Inch Worms x 10
x 2 rounds
Strength
Front Squats
Sets of 5
From the rack
15 - 20 minutes
Sets of 5
From the rack
15 - 20 minutes
WOD
Workout Format
Easter Monday Partner WOD
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row/Bike Calories
15 Thrusters (45/35)
15 Kettlebell Swings (53/35)
Partner one does a round while Partner two rests
Alt exercises: Parnter 1 starts with the row. After 10 calories, Partner 2 starts the thrusters. After 15 thrusters, P1 starts the KB swings. When they finish the round P2 starts rowing, continuing to alternate exercises.
Post total and partial round
As a Team of 2 complete as many rounds as possible in 20 minutes of:
10 Row/Bike Calories
15 Thrusters (45/35)
15 Kettlebell Swings (53/35)
Partner one does a round while Partner two rests
Alt exercises: Parnter 1 starts with the row. After 10 calories, Partner 2 starts the thrusters. After 15 thrusters, P1 starts the KB swings. When they finish the round P2 starts rowing, continuing to alternate exercises.
Post total and partial round