Thursday, April 22nd, 2021
Strength
Front Squats
Tempo 1.3.1.3
Triples - moderate to heavy
25-30 minutes
Tempo 1.3.1.3
Triples - moderate to heavy
25-30 minutes
WOD
Workout Format
21-15-9
Double KB Front Rack Squats
Double Front Rack KB Lunges
Double KB Front Rack Squats
Double Front Rack KB Lunges
Cross-Training
WARM-UP
3 Rnds not for time
- 20 single unders
- 10 push ups
- 20 Alt Lunges
SKILL
Double Unders
WOD "FERGIE"
5 Rnds for Max Bench Reps
Max Reps Dumbbell Bench Press (50/30)
- after fail -
20 Dumbbell Stiff Leg Deadlifts
20 Weighted Dumbbell Hip Thrusters
3 Rnds not for time
- 20 single unders
- 10 push ups
- 20 Alt Lunges
SKILL
Double Unders
WOD "FERGIE"
5 Rnds for Max Bench Reps
Max Reps Dumbbell Bench Press (50/30)
- after fail -
20 Dumbbell Stiff Leg Deadlifts
20 Weighted Dumbbell Hip Thrusters