Monday 5.1.2023

Apr 30

*Today is Day 1 of the Full Range Run/Walk Club! Log on SugarWOD and tag us (@fullrangefitnesspvd) to stay connected!

“FITNESS”

A. Three or four sets of:
Dumbbell Bench Press x 8-12 reps @ 21X1
Rest 30 seconds
Dumbbell or Kettlebell Chainsaw Row x 8-12 reps each arm @ 20X1
Rest 30 seconds
Reverse Snow Angels x 8-12 reps @ 2020
Rest 60 seconds

B. Against a 3-minute clock, complete:
20/15 Calorie Row
15 Strict Hanging Knee Raises
Push-ups @ 10X1 tempo x Max Reps in time remaining

Rest 60 seconds between sets, and complete three sets for max reps.

C. Two sets of:
Tall Kneeling Band Pull Aparts x as many quality reps in 30 seconds
Rest as needed
Side Plank or Feet Elevated Side Plank x 20-40 seconds each side
Rest as needed

“PERFORMANCE”

A. Take 15 minutes to build to today's 1-RM Split Jerk

(We last tested this lift on 11.21.2022)

B. Against a 3-minute clock, complete:
20/15 Calorie Row
15 Toes to Bar
Strict Handstand Push-ups x Max Reps

Rest 60 seconds between sets, and complete three sets for max reps.

C. Two sets of:
Tall Kneeling Band Pull Aparts x as many quality reps in 30 seconds
Rest as needed
Side Plank or Feet Elevated Side Plank x 20-40 seconds each side
Rest as needed