21
Apr
Wednesday- Beastie Bars
Warm Up
50 Jumping Jacks
2x
20/20 Shoulder circles Forward/backward
20 plank shoulder taps
3x
5 strict pull ups/ ring rows
10 Air Squats
5-10 push ups
Strength
RDL’s (Romanian Deadlift)
5×8
5×8
WOD 1(10 min cap)
Heavy Thruster/Bar MU 5-4-3-2-1
Rec
– Thrusters(65/95)
5-4-3-2-1
– Ring Rows
10-8-6-4-2
Rx
5-4-3-2-1
5-4-3-2-1
– Thrusters (95/135)
– Pull Ups + Ring Dips OR Bar MU
Rx +
– Thrusters (115/165)
– Bar Muscle Ups
WOD 2 (10min cap)
10-8-6-4-2
Burpee over box
toes 2 bar
toes 2 bar