Friday 04/17/2020

WOD
"Count Chalkula"
AMRAP 20:
30 Kettlebell Swings 55#/35#
25 Box Jumps 24"/20"
20 Toes to Bar
15 Push Presses 135#/95#

Home WOD
"Sandpaper"
AMRAP 12:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double Unders (45 singles)
4 Double Dumbbell Power Cleans
4 Double Dumbbell Thrusters
30 Double Unders (45 singles)
6 Double Dumbbell Power Cleans
6 Double Dumbbell Thrusters
30 Double Unders (45 singles)
...
Continue to Add (2) Reps to Dumbbell Movements Per Round

No Equipment
AMRAP 12:
2 Odd Object Clean and Jerks
2 Odd Object Thrusters
30 Line Hops
4 Odd Object Clean and Jerks
4 Odd Object Thrusters
30 Line Hops
6 Odd Object Clean and Jerks
6 Odd Object Thrusters
30 Line Hops
...
Continue to Add (2) Reps to Dumbbell Movements Per Round

Thursday 04/16/2020

WOD
"Cash Flow"
For Time:
24/21 Calorie Bike, 24/21 Calorie Row (1000 Meter run)
100' Walking Lunge
21/18 Calorie Bike, 21/18 Calorie Row (800 Meter run)
100' Walking Lunge
18/15 Calorie Bike, 18/15 Calorie Row (600 Meter run)
100' Walking Lunge
15/12 Calorie Bike, 15/12 Calorie Row (400 Meter run)
100' Walking Lunge
12/9 Calorie Bike, 12/9 Calorie Row (200 Meter run)

Home WOD
"Tabata Something Else"
8 Rounds (20 Seconds On + 10 Seconds Off):
Strict Pull-ups
Sit-ups
Push-ups
Air Squats

No Equipment
8 Rounds (20 Seconds On + 10 Seconds Off):
Odd Object Rows
Sit-ups
Push-ups
Air Squats

Wednesday 04/15/2020

WOD
"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts 185#/135#
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts 225#/155#
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts 275#/185#
6 Lateral Barbell Burpees

Home WOD
"Shenanigans"
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees

No Equipment
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object

Tuesday 04/14/2020

WOD
"Flashback"
AMRAP 10:
30 Double Unders
10 Hang Power Cleans 135#/95#
30 Double Unders (45 singles)
10 Push Jerks 135#/95#

Home WOD
"White Knuckles"
For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups

No Equipment
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows