Friday April 9, 2021


DSC_9279
Jim

Warmup
2 Rounds
10 Reverse Lunges (total)
10 Pushups to Downward Dogs
:30 Single arm DB Overhead hold (each arm) or side plank (each side)

WOD
OPTION 1.
7 Rounds
20 Reverse Lunges (total)
15 Hand Release Pushups

OPTION 2.
7 Rounds
20 Backpack Reverse Lunges (20lbs/14lbs)
15 Backpack Pushups (20lbs/14lbs)

OPTION 3.
7 Rounds
20 Single arm DB Reverse Lunges 50lbs/35lbs (total)
10/10 DB Shoulder to Overhead 50lbs/35lbs

ACCESSORY WORK
2 Sets:
:30 Side Plank (right/left)
30 Dead bugs
:30 Plank
30 Alt. V-Ups
-rest 1:00 minute b/t sets-

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5 thoughts on “Friday April 9, 2021

  1. Option 4
    20 reverse lunges #20lb
    15 pushups
    10:47

    Round times
    R1 | 01:22 |
    R2 | 01:29 | +7 s
    R3 | 01:32 | +3 s
    R4 | 01:33 | +1 s
    R5 | 01:36 | +3 s
    R6 | 01:43 | +7 s
    R7 | 01:32 | -11 s

    • #35 option 4 – 15:22
      R1 | 01:40 |
      R2 | 02:21 | +41 s
      R3 | 02:13 | -8 s
      R4 | 02:17 | +4 s
      R5 | 02:16 | -1 s
      R6 | 02:15 | -1 s
      R7 | 02:20 | +5 s
      Switched to goblet squats in rd 4 as knees were unimpressed. Push-ups from the knees also after starting rd 4. Funny how fast those caught up. Felt like every round was getting much slower, but actually I was impressively consistent after rd 1.

  2. Smashed out Option 3 today with my 45

    15:43 total
    R1 – 1:28
    R2 – 2:02
    R3 – 2:17
    R4 – 2:28
    R5 – 2:40
    R6 – 2:29
    R7 – 2:19

  3. Happy Friday all. I vote for the return of sip & stretch!
    Option 3 with 30#
    14:08
    Makayla a mix of 1 and 3 with 10#
    11:35

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