04/30/2021
Announcements
There will be no 4:30 class today. Instead we will be doing a Park WOD at VOA. Come out and join us.We will be meeting at 4:45pm in front of the bathrooms at VOA. 6:00 am and 10 am class are business as usual.
Shoulder Press (3 Rep Max)
Opt.1 55%x5, 65%x3, 70%x2, 75%x1, 80%x1, 85%x1, 90%x3+
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 10 min EMOM 3 reps @ 65% OF 1RM or 115/75
Opt. 4 Bench Press
Opt. 2 5×3 @ 75% of 1RM
Opt. 3 10 min EMOM 3 reps @ 65% OF 1RM or 115/75
Opt. 4 Bench Press
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
200 m. run/row
10 Pushups
10 Pullups
20 Lunges
200 m. run/row
10 Pushups
10 Pullups
20 Lunges
Metcon (AMRAP – Reps)
Accessory Work:
Summer Abs
Summer Abs
Rx Accumulate 60 reps
Rx+ Accumulate 90 reps
You choose sets x reps