Mon Apr 15 "Shake A Leg"

Move

1) Back Squats: Build to technical double (with minimum of 2 reps in reserve)

2) 18 Minute AMRAP:

6 Burpees
6 Strict Knee-Raises
6 Goblet Squats
6 Cal Echo Bike
1 Min Rest

Train

1) 2 Back Squats @ 60-65-70-75-80%

2) “Shake A Leg”

For Time (18 Min Cap):

30 Toes-To-Bar
30 Front Squats @ 135/95
30/24 Cal Echo Bike

*Every Min (Starting at 0:00):
6 Bar-Facing Burpees

Stimulus

1) Start at 60% and continue building to 80% in sets of 2 reps

2) Each minute starts with a buy-in of up to 6 bar-facing burpees (max of 25s, reduce as needed) and then chip away at 30 TTB, 30 FS, and then 30/24 Cals. Must be able to do large sets of these movements, don’t come out too hot (pace for a longer workout)

Run Club Hybrid WOD

3 Rounds:

2 Min Run @ 5k Pace
20 Toes-To-Bar
2 Min Run @ 5k Pace
20 Dumbbell Front Rack Lunges

Quarterfinals Prep

4 Rounds For Quality:

15 GHD Sit-ups
25’ Single DB OH Walking Lunge (left hand) @ 70/50
25’ Single DB OH Walking Lunge (right hand)