Friday April 23, 2021

DSC_3467
Nick


WOD

OPTION 1.
50 Air Squats
400m Run
50 Air Squats
*Rest 3:00 Mins*
400m Run
50 Air Squats
400m Run

OPTION 2.
50 Backpack Back Squats 20lbs/14lbs
400m Run
50 Backpack Back Squats 20lbs/14lbs
*Rest 3:00 Mins*
400m Run
50 Backpack Back Squats 20lbs/14lbs
400m Run

OPTION 3.
50 DB Snatches 50lbs/35lbs
400m Run
50 DB Snatches 50lbs/35lbs
*Rest 3:00 Mins*
400m Run
20 DB Snatches 50lbs/35lbs
400m Run

ACCESSORY WORK
3 Sets

15 Single Leg Calf Raises (each side)
10 Birddogs (each side)
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8 thoughts on “Friday April 23, 2021

    • 20lbs for the snatches and a chilly run outside
      Round 1: 6:13
      Round 2: 6:25
      Total time: 15:38

      FYI we’re using an app called SmartWOD timer. It’s pretty great!

  1. Also option 3, 400m runs with my 45# for snatches

    Round 1 8:52
    Round 2: 9:47

    Kinda frustrated with my running, it’s degraded quite a bit since I pulled my hamstring. oh well, just gotta keep on keepin’ on and get that calf back bit by bit 😛

  2. Team Zoom CAM closing out the week!
    Option 3 with 30# grateful for the 3 min rest. This one had me wheezing.
    Round 1 – 8:25
    Round 2 – 8:08
    Makayla option 3 with 10# and 200m
    6:07
    4:09
    Next time she’ll do 400m
    Happy Friday everyone – cheers!

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