2021 B4B WOD

"GRACE IS RAD"

8 ROUNDS split between partner (4 rounds each partner)
30 Cal Row
30 Air Squats
30 DB Grace

Metcon (Time)
5 rounds for time
10 Down/Back Width of Turf Sprints
30 DB Front Squats (35/25)
20 Strict Pull Ups
10 Man Makers

Workout notes:
-Switch after every down/back
-Switch every 5 reps
-Switch every 5 reps
-Switch every rep

Front Squat
Every 2 minutes perform 5 Front Squats at 70% for the sets. Use the same weight across all sets.

Focus on depth and elbow position. Don’t hesitate on squatting less weight.

Grettel (Time)
10 Rounds for Time:
3 Clean and Jerks (135/95)
3 Burpees Over the Bar

Metcon (AMRAP - Rounds and Reps)
Amrap for 30 minutes
35 Box Jumps
35 KBS (55/35)
35 Cal Row
35 TTB
35 Cal Ski
35 Devil Press (35/25)

Back Squat
Every 2 minutes perform 5 Back Squats @ 70% for 5 sets. Use the same weight across all sets.

Want to improve squat depth this cycle. Don’t hesitate on dropping your weight to 60-65%

Metcon (Time)
8 rounds for time
3 Deadlifts (225/125, Rx+275/185)
9 Wallball (20/14, Rx+30/20)
9 Pull Ups (Rx+3 BMU)

18 minute time cap

Rx+ note
If you don’t have BMU you’re still allowed to do the other movements Rx+, just don’t hit the red button. Leave the button grey and comment what you did in the wod.

A: Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

B: Metcon (No Measure)
Every 3 minutes for 3 sets
60 second Plank Hold
30 second Max Sit Ups
30 second Plank Hold
10 Alt Single Leg V Up

Push Press
Every 90 seconds perform 5 Push Press @ 70% for 5 sets. Same weight across all sets.
Do not cycle the reps. Treat each rep as single reps

Metcon (5 Rounds for Reps)
5 rounds of
In 90 seconds complete 20/17 Bike Cals. Time left over Amrap Hang Power Cleans (155/105, Rx+185/125)
Rest 90 seconds between rounds

Metcon (Time)
For time
Buy In
5 minutes of Heavy Sled Pushes
Width of Turf (5 45lb plates/ 5 35lb plates)
Then right into
100 Back Squats (135/95)
125 Burpees
150 Bike Cals

Coaches notes
-Sled Push must be heavy. Switch every Down/Back Width of Turf
-Back Squats can be done from the floor or squat rack. Switch every 10 reps
-Switch every 5 burpees, one partner will do 5 more
-Switch every 10 Bike Cals

Push Press
Take 10-15 minutes to establish a challenging 1 rep Push Press

Danny (AMRAP - Rounds and Reps)
20 minute AMRAP of:
30 Box Jump, 24”
20 Push Press, 115#
30 Pull-ups

In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in line of duty,

Metcon (3 Rounds for Calories)
With a Partner
3 rounds for max Ski Cals
3 minutes On / 1 minute Off
Switch every 30 seconds

Metcon (6 Rounds for reps)
Emom for 24 minutes
Min 1: 40 seconds Max DB Goblet Squats (35/25)
Min 2: 40 seconds Max Push Ups
Min 3: 40 seconds Max Goblet Reserve Lunges
Min 4: 40 seconds Max V Ups
Min 5: 60 seconds Max Bike Cals
Min 6: Rest

Wodify scoring note:
Round 1: total Goblet Squats
Round 2: total Push ups
Round 3: total Goblet Lunges
Round 4: total V Ups
Round 5: total Bike Cals
Round 6: total Rest