Wednesday April 14, 2021

DSC_0873
Seth

Warmup
5:00 Minute Clock
12 Big Arm Circles (forwards/backwards)
8 Air Squats (2 second pause in the bottom of each rep)
4 Inch Worms

WOD

OPTION 1.
2 Sets: 60-40-20
Air Squats
*15 Pushups after each set*
*Rest 3:00 Mins b/t sets*

OPTION 2.
2 Sets: 60-40-20
Backpack Back Squats (20lbs/14lbs)
*10 Backpack Pushups after each set*
*Rest 3:00 Mins b/t sets*

OPTION 3.
2 Sets: 20-15-10
Double DB Thrusters (50lbs/35lbs)
*10 Double DB Bent Over Rows after each set*
*Rest 3:00 Mins b/t sets*

ACCESSORY WORK
3 Sets
1:00 Reverse Situps
:30 Second side plank (right/left)
:30 Hollow Holds
*Rest as needed b/t sets
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8 thoughts on “Wednesday April 14, 2021

  1. JJ without the T this morning 😦
    Option 3 with 2 x 20lb db
    Round 1: 4:43
    Round 2: 5:12

    Wishing I could trade the 20lbs for 25s at this point …

  2. #35. Heart rate jacked through the roof.
    6:59 and 9:44
    Very dizzy and took a long time to recover after this one. Looking forward to rest day tomorrow.

  3. Without a couple of matching dumbbells I went for option 3 but with about 75lbs on the bar, give or take

    5:32 / 7:54

    took the wind outta me for sure

  4. Zooming with Crystal. This was fun, glad I wasn’t doing it alone.
    Option 3, using 15 lb dumbbells.
    Round 1 – 5:23
    Round 2 – 6:31

  5. I’m with Beth on this one – soul sucker!
    Wayyyy over weighted with double 30 pounders so kept the weight but dropped the reps to 17-12-8
    Round 1 6:12
    Round 2 7.38

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