WOD

The Workout:

Bench Press with Specialty Bars for 5 sets of 5 reps

Rowing:

Let’s do some testing:

Row 60% Max Watts, is this a warm-up?  If so, stop sometime.

Rest

Row 65% Max Watts, also, too easy?  Maybe, maybe not?

Rest

Row 70% Max Watts, how long can you last?

Rest

Row 75% Max Watts, how long can you last?

Rest

Row 80% Max Watts, how long can you last?

Rest

Row 85% Max Watts, how long can you last?

The Workout:

3 Rounds for Max Reps:

1-min Squat Snatches (155/105)

1-min Double Unders

1-min Deadlifts (155/105)

1-min Double Unders

1-min Push Jerks (155/105)

1-min Rest

Rowing:

3k Time Trial!

The Workout:

For Time:

10 Thrusters (95/65)

15 Burpees to 12″ Touch

15Thrusters (95/65)

20 Burpee Box Jumps

20 Thrusters (95/65)

25 Burpee Toes to Bars

Rowing:

8 Minutes Max Meters of 8 HARD, 12 easy stokes

The Workout:

500m Row, 4 Rounds, rest as needed.

That’s it that’s all!

Read.

https://www.cnn.com/2021/04/19/health/cdc-covid-guidelines-cleaning/index.html

Do you agree?  If not, why?

The Workout:

Fight Gone Bad

3 Rounds for Reps of 1 Minute at each station:

Wall Ball 20-10/14-9

Sumo Deadlift High Pull 75/55

Box Jump 20″

Push Press 75/55

Row for calories

Rowing:

8 x 300m

Rest 3 minutes each.

The Workout:

Team “Michael:”

3 Rounds for time of:

Run 800m

50 Hollow Arches

50 Ab Mat Sit-ups

Run together, then switch on the 50’s when each is done.