4/19/21- Hot Wheels

 

Sidney

6 rounds for time: 30/25 Cal Bike 10 Ground to OH 45/35 20 Step Back OHReverse Lunges 45/35

Tuesday 

Crossfit HQ WOD 210417 In 15 minutes, complete as much as possible of: 1 deadlift 50-m run 2 deadlifts 100-m run 3 deadlifts 150-m run 4 deadlifts 200-m run Etc. ♀ 185 lb. ♂ 275 lb.
Wednesday 

Redemption

5-minute AMRAP 15 Pull ups 8 Box Jump Overs 15 TTB 8 Box Jump Overs Rest 1 Minute 4 minute AMRAP 12 pull ups 6 Box jump Overs 12 TTB 6 Box Jump Overs Rest 1 Minute 3 minute AMRAP 9 pull ups 4 Box jump Overs 9 TTB 4 Box Jump Overs *score rds + reps on each 3 AMRAPS

Thursday 

Give Me Five

AMRAP x 5 500/400m row into max rounds 30 Double Unders 5 Power Snatch 135/95 Rest 3 minutes AMRAP x 5 500/400m row into max rounds 30 Double Unders 10 Power Snatch 95/65 Rest 3 minutes AMRAP x 5 500/400m row into max rounds 30 Double Unders 15 Power Snatch 75
Friday 

Lock Out

15-minute AMRAP 15 DB thrusters ~40/25 10 Dips

Saturday 

Place at the Table

In a 20-Minute Window: 800m Run 1K Row 1 mile Ech Bike 10 Clean & Jerks 225/155 10 Clean & Jerks 185/135 10 Clean & Jerks 155/105 Max Reps Clean & Jerk 135/95

MURPH TRAINING DAY 9: 1 mile Run Rest 4 MIn 1 Mile Run