Wednesday 04/01/2020

WOD
"Fast Five"
AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
21 Front Squats 135#/95#

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
15 Front Squats 155#/105#

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Assault Bike
15 Toes to Bar
9 Front Squats 185#/135#

Home WOD
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
25-20-15-10-5: Strict Pull-ups

No Equipment
For Time:
50-40-30-20-10: Sit-ups
50-40-30-20-10: Push-ups
50-40-30-20-10: "Odd-Object" Bent Over Rows

Tuesday 03/31/2020

Strength
Romanian Deadlifts
Build to Heavy Set of 5

WOD
"Go Fish"
For Time: 1,000 Meter Row

Directly Into...

3 Rounds:
21 Deadlifts 135#/95#
15 Lateral Barbell Burpees
9 Push Jerks 135#/95#

Home WOD
5 Rounds For Time:
400 Meter Run or 500 Meter Row or 30/25 Cal Bike
30 Dumbbell Goblet Thrusters
30 Lateral Hops Over Dumbbell

No Equipment
5 Rounds For Time:
400 Meter Run
30 "Odd-Object" Thrusters
30 Lateral Hops Over "Odd-Object"

Monday 03/30/2020

WOD
"Layup"
For time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into...

5-10-15-20-25:
Kettlebell Swings 55#/35#
Wallballs 20#/14#

Home WOD
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double Unders (60 Singles)
20 Burpees
40 Double Unders (60 Singles)

No Equipment:
AMRAP 15:
20 "Odd-Object" Ground-to-Overhead
20 Lateral Hops Over "Odd-Object"
20 Burpees
20 Lateral Hops Over "Odd-Object"

Saturday 03/28/2020

WOD
"SeaWorld"
3 Rounds For Time: (30 Minute Time Cap):
25 Power Snatches 75#/55#
10 Power Clean and Jerks*
1,000 Meter Row

Round 1: 135/95
Round 2: 155/105
Round 3: 185/135

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Home Workout
"SeaWorld"
On the 5:00 x 6 Rounds:
10 Alternating Single Dumbbell Power Clean and Jerk
400 Meter Run
100 Meter Single Dumbbell Farmers Carry

(No Equipment)
On the 5:00 x 6 Rounds:
Wearing Pack:
15 Push-ups
15 Meter Walking Lunge
400 Meter Run