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Dumbell Kind of Day

Friday, April 9th, 2021

SKILL: Part One

If you’ve missed your pushups this week for the challenge make sure to catch up and get on track with us for next week… These were the reps this week for each day. Rest days are Thursday, Saturday, Sunday.
Monday (day 1): ME UB Set (for your baseline #)
If under 20 reps- stick to top rep scheme, if over go to bottom set of reps.
2-2-4-4
7-7-9-9
Tuesday (Day 2):
3-3-6-6
8-8-11-11
Wednesday (Day 3): 
4-6-8-6
9-11-13-11
Friday (day 4): 
8-6-4-6
13-11-9-11

SWOD:

EMOM: 10 min
Odd: 10x T2B
Even: 10x WB 20/14

METCON:

For Time:
6-9-12-9-6
Burpees Over Box
Russian Swing + DB SN 50/35 (Ea side)
Wt’d DB Step up BJ 24/20
DB Side Chops 50/35

REMINDERS: 

DUES ARE DUE TODAY! 

Please get on the schedule when you plan to train. Use the text line for any changes or questions you may have. Thank you! 

EVENTS:

WOD WARS: SATURDAY, APRIL 17TH TEAMS OF 3. BUILD A TEAM OF YOUR OWN AND REGISTER OR COME CHEER ON YOUR FELLOW ATHLETES AS THEY COMPETE AT VALOR FITNESS IN LARGO.

CF DROOGS ANNUAL QUADATHON : SATURDAY, APRIL 24TH. MAKE SURE YOU PICK YOUR PARTNER: MUST BE 10 YEARS +/- OF AGE. 

MASTERS MAYHEM IS IN MAY: 35+ YEARS OF AGE. CROSSFIT PALM HARBOR IS HOSTING THIS EVENT. 

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