Wednesday 03/25/2020

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WOD
"Dirty 30"
For Time:
30 Box Jumps 24"/20"
30 Chest to Bar Pull-ups
30 Kettlebell Swings 55#/35#
30 Front Squats 115#/85#
30 Toes to Bar
30 Push Press 115#/85#
30 Deadlifts 115#/85#
30 Wallballs 20#/14#
30 Burpees
30 Double Unders

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Home Workout
"Three-Peat"
3 Rounds For Time:
200 Meter Run
20 Single Arm Hang Dumbbell Snatches
200 Meter Run
20 Single Arm Dumbbell Power Cleans
200 Meter Run
20 Single Arm Dumbbell Thrusters

*On all dumbbell movements, alternate hands every 5 repetitions

(No Equipment)
3 Rounds For Time:
200 Meter Run
20 Odd-Object to Overhead
200 Meter Run
20 Odd-Object Step-Ups
200 Meter Run
20 Odd-Object Thrusters

Tuesday 03/24/2020

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WOD
"TripAdvisor"
AMRAP 5:
Buy-In: 45/30 Calorie Assault Bike
Into Max Rounds
9 Power Cleans 95#/65#
21 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 30/20 Calorie Assault Bike
Into Max Rounds:
6 Power Cleans 135#/95#
21 Double Unders

Rest 5 Minutes

AMRAP 5:

Buy-In: 15/10 Calorie Assault Bike
Into Max Rounds:
3 Power Cleans 165#/115#
21 Double Unders

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Home Workout
"Gravity"
5 Rounds For Time:
80 Double Unders
40 Sit-ups
20 Push-ups
10 Reverse Burpees
(sub 120 singles for 80 double unders)

Monday 03/23/2020

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Strength
Back Squat
Build to a heavy set of 5

WOD
"Simple Plan"
3 Rounds For Time:
50 Air Squats
35 Push-ups
25/18 Calorie Row

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Home Workout
"Cairo"
Ascending Ladder for 15 Minutes:
2 Strict Pull-ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees
4 Strict Pull-ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees
...
* Continue adding 2 reps to each movement
* Athlete's choice on when to alternate hands on the single arm cleans.

(No Equipment Version)
Ascending Ladder for 15 Minutes:
2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees
4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd-Object Facing Burpees
...
*Continue to add 2 reps to each movement