Wednesday 04/08/2020

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Strength
Squat Snatch
Build to Heavy Single

WOD
"Snake Bite"
21-15-9:
Squat Snatch 95#/65#
Chest to Bar Pull-Ups

Home WOD
On the 0:00...
5 Rounds of "Strict Cindy"
50 Single Dumbbell Power Cleans

On the 8:00...
4 Rounds of "Strict Cindy"
40 Dumbbell Goblet Squats

On the 16:00...
3 Rounds of "Strict Cindy"
30 Alternating Single Arm Squat Clean Thrusters

No Equipment
On the 0:00...
5 Rounds of "Sindee"
50 Odd-Object Ground to Shoulder

On the 8:00...
4 Rounds of "Sindee"
40 Odd-Object Squats

On the 16:00...
3 Rounds of "Sindee"
30 Odd-Object Squats

* • 1 round of "Sindee" is

* 10 Push-ups
* 20 Air Squats

Tuesday 04/07/2020

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WOD
"Woodworker"
For Time:
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps 24"/20"
75/50 Calorie Row
100 Double Unders

Home WOD
For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run (sub 150 Singles)
80 Double Unders, 40 Sit-ups, 400 Meter Run (sub 120 Singles)
60 Double Unders, 30 Sit-ups, 400 Meter Run (sub 90 Singles)
40 Double Unders, 20 Sit-ups, 400 Meter Run (60 Singles)
20 Double Unders, 10 Sit-ups, 400 Meter Run (30 Singles)

No Equipment
For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run

* Sub 500 meter row for run

Saturday 04/04/2020

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WOD
"Hurricane"
3 Rounds For Time:
800 Meter Run or 1000 Meter Row or 60 Cal Bike
21 Power Cleans 155#/105#

Home WOD
5 Rounds For Time:
400 Meter Run, 500 Meter Row or 30/25 Cal Bike
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Overhead Squats

*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses

No Equipment
5 Rounds For Time:
400 Meter Run
20 "Odd-Object" Ground-to-Overhead
20 "Odd-Object" Squats