Friday, Mar. 27, 2020

10!

  • Box Jump
  • Push-Up
  • Good Morning

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Thursday, Mar. 26, 2020

For Time:

  • 21 BW Back Squat
  • 3 Rope Climb
  • 15 BW Back Squat
  • 2 Rope Climb
  • 9 BW Back Squat
  • 1 Rope Climb

 

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Wednesday, Mar. 25, 2020

Weight Vest Wednesday

4 Rounds:

  • 400m Run
  • 2 minute Rest

Rest as needed then…

15-10-5

  • Burpees
  • Pull-Ups

OR

4 Rounds:

  • 200m Run
  • 1 minute Rest

Rest as needed then…

30-20-10

  • Burpees
  • Pull-Ups

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Monday, Mar. 23, 2020

8 Rounds:

  • 5 Pulls on rower for calories
  • 3 Deadlift
  • Increase deadlift weight each round.

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Saturday WOD

Lets go outside and play!
Partner UP

partner 1 works on AMRAP, partner 2 will run 200m

23 min AMRAP:

10 Roll up pistols (5 on each side)

10 jumping squats with small dumb bells

Crab walk up and back down driveway

Lunge driveway up and down with small dumb bells overhead

side shuffle over green hurdles down and up

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Friday, Mar. 16, 2020

3 Rounds:

  • 90 second handstand hold in as few as sets as possible.
  • 1 Rope climb for each set before beginning the next round.

Then

3 Rounds:

  • 50 foot Broad jump in as few as jumps as possible.
  • 1 Wall-walk for each jump.

 

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Thursday, Mar. 19, 2020

5 Rounds of 3 minutes:

  • 15 Calorie Row
  • 10 Push-Ups
  • 5 Power Snatch
  • Increase Snatch weight each round.

OR

6 Rounds of 3 minutes:

  • 12 Calorie Row
  • 8 Push-Ups
  • 4 Power Snatch
  • Increase Snatch weight each round.
  •  

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Wednesday, Mar. 18, 2020

Weight Vest Wednesday

EMOTM 12 minutes:

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows

Rest 3 minutes. 

EMOTM until failure w/o Vest

  • 3 Pull-Ups
  • 3 Burpees
  • 3 Knees-to-Elbows
  • Increase reps by 1 each minute.

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