Monday 04/27/2020

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Strength
Back Squat
3x5

WOD
”Escape From Wonderland”
3 Rounds For Time:
75 Double Unders (100 Singels)
50 Air Squats
25/18 Calorie Row

Home WOD
"Barbs"
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

No Equipment
3 Rounds:
20 Odd Object Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows

Rest 3 Minutes Between

Body Armor
Tabata Dumbbell Front Squats
8 Rounds:
20 Second Work
10 Seconds Rest



Saturday 04/25/2020

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WOD
"Power Tools"
3 Rounds:
400 Meter Wreck Bag Run 50#/35#
400 Meter Run
5 Rope Climbs
21-15-9 Power Snatches

Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95

HOME WOD: "Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

"Wedding March" (No Equipment Version)
For Time:
50 Burpees
1 Mile Run
75 Odd Object Ground to Overhead
1 Mile Run
100 Meter Walking Lunge

Friday 04/24/2020

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Strength
Barbell Cycling
Build to a Heavy Complex:
3 Power Cleans
1 Thruster

WOD
"Deep Clean"
AMRAP 15:
15 Power Cleans 95#/65#
30 Double Unders (45 singles)
15 Thrusters 95#/65#
30 Double Unders (45 singles)

HOME WOD: "Cindvee"
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest|
Minutes 11-20: Bodyweight

"Cindvee" (No Equipment Version)
AMRAP 20:
9 Push-ups
15 Odd Object Rows
21 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

Body Armor
3 Sets For Max Reps:
Single Arm
Kneeling Arnold Strict Press (Each Side)