Thursday April 1, 2021

Today is April Fool’s Day. Set yourself up for success by showing up to the gym for an epic partner workout. It can also be run as an individual if you are feeling a little antisocial.

Warm Up: 3 sets

1 min Bike or run 1 lap
10 Barbell Deadlifts
10 Barbell OVHD Squats(sub for PVC or Front Squats if needed)
20 Lateral Hops Over the Bar
*Increase BB load as able

Skill/Strength: 4 sets

10ish Single arm DB row + 10ish Single arm DB reverse fly

Example: 10 SA DB rows on Right+10 SA DB reverse fly Right then switch sides and complete Left side in the same order. That equals one complete set.

*You will need two different DBs. One heavier for the rows and one lighter for reverse fly.

Partner Workout: 16 Min AMRAP

120 Box Jump Overs 24/20″
120 Deadlifts 155/105
60 Box Jump Over 24/20″
60 Overhead Squats 155/105

T1: Modify to Front Squats or lighten loads as needed
T2: As written
T3: Sub Squat Snatch for Ovhd Squats.

Wednesday, March 31st, 2021 at 8:05 pm / WODS