Thursday 04/23/2020

WOD
"Badminton"
On the 6:00 x 4 Rounds:
500/400 Meter Row
40 AbMat Sit-ups
30 x 10 Meter Shuttles

HOME GYM: "Tosh Sprints"
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Rest 1:1 Between Runs

Wednesday 04/22/2020

WOD
"Herky Jerky"
For Time:
50 Wallballs
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
50/35 Calorie Assault or 1,000 Meter Row or 800 Meter Run
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs

Dumbbell: 50#/35#
Box: 24"/20"
Wallball: 20#/14#

HOME WOD: "Grip and Rip"
[On the 0:00]
For Time:
21 Burpees
1 Round of "Dumbbell DT"
18 Burpees
1 Round of "Dumbbell DT"
15 Burpees
1 Round of "Dumbbell DT"
12 Burpees
1 Round of "Dumbbell DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Dumbbell DT"

"Grip and Rip" (No Equipment Version)
[On the 0:00]
For Time:
21 Burpees
1 Round of "Odd Object DT"
18 Burpees
1 Round of "Odd Object DT"
15 Burpees
1 Round of "Odd Object DT"
12 Burpees
1 Round of "Odd Object DT"

[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
18 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
15 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"
12 Air Squats Hops Over Dumbbell
1 Round of "Odd Object DT"

Body Armor
3 Giant Sets:
:30 Seconds Dumbbell Bent Over Row Hold (Right)
:30 Seconds Dumbbell Bent Over Row Hold (Left)
:30 Seconds Dumbbell Overhead Hold (Right)
:30 Seconds Dumbbell Overhead Hold (Left)

Rest 1 Minute Between Sets

Tuesday 04/21/2020

WOD
"Body Bag"
21-18-15-12-9:
Pull-ups
Sandbag Cleans 100#/70#
Burpees

HOME WOD: "Oxygen"
3 Rounds:
25 Strict Pull-ups
400 Meter Run
50 Sit-ups
800 Meter Run

Home WOD: "Oxygen" (No Equipment Version)
3 Rounds:
50 Odd Object Rows
400 Meter Run
50 Sit-ups
800 Meter Run

Body Armor
Alternating Tabata:
1. Banded Pull Aparts
2. Hollow Rocks

Monday 04/20/2020

WOD
"Wet Willy"
AMRAP 4:
3 Rounds:
12 Deadlifts 95#/65#
9 Overhead Squats 95#/65#
6 Hang Power Snatches 95#/65#
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts 115#/85#
9 Overhead Squats 115#/85#
6 Hang Power Snatches 115#/85
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts 135#/95#
9 Overhead Squats 135#/95#
6 Hang Power Snatches 135#/95#
Max Calorie Row with Time Remaining

Home WOD: "Seventy Two"
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
...
Continue to Add (1) Rep to Dumbbell Movements Per Round

HOME WOD: "Seventy Two" (No Equipment Version)
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
...
Continue to Add (1) Rep to Odd Object Movements Per Round

Body Armor
3 Rounds:
Minute 1: Work :
20 Seconds Max Dumbbell Floor Press http://youtu.be/Lcl6nz7Az-w)
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest