21 Day Shred Baseline
“Probatio V2”
5:00 – Burpee Box Jump Overs (24/20″)
Rest 5:00
4:00 – 10 Meter Shuttle Runs
Rest 4:00
3:00 – Power Snatch (Choose Weight)
Male: 75/95/115/135# Female: 55/65/80/95#
Rest 3:00
2:00 – Calorie Row
Rest 2:00
1:00 – Max Unbroken Push-ups
Record each score separately, for a total of (5) scores.
Post Scores to Comments.
Box Brief
Nutrition Challenge Baseline will happen today during all class times!!
34/63/24/37/15
65#
20″ box for push ups
Probatio V2
49/70/30/34/21
65#
Probatio V2
52/67/27/35/25
65# snatches
Probatio V2
52/76/15/36/20
#95 Snatches
4+2 rounds. 5 cal bike 10 jump overs
58 shuttle runs
32 cleans 95#
31 cal row
19 push-ups on knees
Probatio V2 (baseline)
43/53/24/30/20
step ups
65#
CMT:
-Back squats: 105-145#
Cash out:
-3 sets of 3 strict pulls ups
-Sit ups and Russian twists with 12# WB = 10-1
Step- up burpees
#75
55/64/16/36/30
51/65/33/36/27
65# snatches
CTM: back squats
Probatio v2
62/72/23/38/23
80# snatches, all singles
Row 1300-1000 😥
CTM
Hang Squat snatch technique up to #55
Back squat waves 105-140#
Body Armor emom alt x 10: 15 Ghds 15 back extension
Probatio v2 modified
5+11 rounds: 5 cal bike + 10 step-up overs
56 shuttle runs
75 sit-ups
43 cal row
31 push-ups
45/54/26/29/17
#60 snatch
44/65/36/40/22
20 inch box
75# snatch
Probatio V2
44/56/33/38/19
Burpee box step ups (shin splints)
55# snatches
Push ups on 20 inch box
Probatio V2
41 BBJOs
23 calories assault bike + 40 situps (sets of 5 cals + 10 situps). I know I wrote 30 situps on the board, but that can’t be right because I know I did 23 calories #wodmath.
27 snatches at 75#
24 pushups
And 43 calories on the row. This thing needs an edit button.
Probatio V2
*Very modified for back*
43/60/100 sit ups sub for snatch/32 calories sub bike for row/19 on box
39/55/25/26/15
50# snatch
42/62/18/28/15 snatch 45lb 165 total
44/60/34/27/18