2021-08-02 ***Zoom Session 6pm



***Zoom Session 6pm Tonight - Metcon Only - Check athlete notes or City4051 Vikings Facebook Group for Meeting Link and Passcodes***

No Equipment Metcon:
Open WOD 21.1 - Equipment Free Option

For Time:
1 Wall Walk
10 Lateral Jumps
3 Wall Walks
30 Lateral Jumps
6 Wall Walks
60 Lateral Jumps
9 Wall Walks
90 Lateral Jumps
15 Wall Walks
150 Lateral Jumps
21 Wall Walks
210 Lateral Jumps


Home Gym + Limited Equipment Metcon:
Open WOD 21.1

For Time:
1 Wall Walk
10 Double Unders
3 Wall Walks
30 Double Unders
6 Wall Walks
60 Double Unders
9 Wall Walks
90 Double Unders
15 Wall Walks
150 Double Unders
21 Wall Walks
210 Double Unders

15min Time Cap



Limited Equipment + Equipment Free Strength WOD:
3 Sets Max Reps Deficit Push-up
*Rest 90 Seconds Between Sets

3 Sets Max Reps Diamond Push-Ups
*Rest 90 Seconds Between Sets


Home Gym Strength WOD:
Complete 3 Sets For Max Reps Of The Following Superset:
Max Reps Press
Max Reps Push Press
Max Reps Push Jerk

@60kg/35kg. Rest as require between sets.

Complete as many reps of Press as possible. When you can no longer complete press, without racking the bar transition to max reps Push Press. When you can no longer complete Push Press, transition to Push Jerk.
You will have 3 scores per set - one for Press reps, Push Press Reps and Push Jerk Reps

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