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5/1/21 Metcon Metcon (Time) Partner WOD 5 Rounds 20 C2B 30 push-ups 100 DU RX Pull-ups

4/30/21 Weightlifting Deadlift (1×1 heavy single) Warm up 1×15 40% 1×12 45% 1×8 55% 1×2 65% 1×2 70% 1×2 75% Then build to a heavy single Metcon Metcon (Time) 4 Rounds 20 Air Squats 8 Mat lengths HSWalk 50 DU RX 5/5 Single Arm DB Strict Press 50/35

4/29/21 Metcon Metcon (Time) For Time: 40/30 Cal Bike 200m Run 800/700m Row 30/20 Cal Bike 200m Run 400/320m row 20/10 Cal Bike 200m Run 250/200m Row

4/28/21 Weightlifting Squat Snatch (10 x 1 Squat Snatch) EMOM 10 1 Squat Snatch 75 – 80% Metcon Metcon (Time) 3 Rounds of: 10 Wallballs 20/14lb 15/12 Cal Row Directly Into 3 Rounds of: 10 Wallballs 20/14lb 200m Run

4/27/21 Weightlifting Push Press (10 – 8 -6 – 4) 1 x 10 55% 1 x 8 58% 1 x 6 61% 1 x4 72% Shoulder Press (4 x 8 Climbing) Metcon Metcon (Time) Partner WOD 100/80 – 80/60 – 60/40 Cal Bike 10 – 10 – 10 Cleans 135/95

4/26/21 Women’s Group 7:30pm Tuesday at Jenn’s house. Weightlifting Back Squat (8 – 8 – 6 – 6) 1 x 8 62% 1 x 8 67% 1 x 6 76% 1 x 6 81% Front Squat (4 x 5) 1 x 5 70% 1 x 5 75% 2 x 5 80% Metcon Metcon (Time) For

4/25/21 Women’s Group Tuesday 7:30pm at Jenn E. house.

4/24/21 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD AMRAP 30 30/24 Cal Bike 1 Round of "Mary" 6 – 12 – 18 – 24 – 30 – 36……..

4/23/21 Weightlifting Deadlift (Weight) Warm-up 1×15 40% 1×12 45% 1×8 55% Working Sets 1×5 64% 2×5 68% Metcon Metcon (AMRAP – Reps) EMOM x 20 1) 14/10 Cal Bike 2) 15 T2B 3) 15/12 Cal Row 4) 1 Minute Rest RX is 220/185 reps completed

4/22/21 Metcon Metcon 4 Rounds 10/10 single leg V-UPs 20 Knee Tucks 20 Cal any machine