Friday 05/01/2020

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WOD
"Alone Together"
On the 4:00 x 6 Rounds:
6 Burpee Box Jumps 24'/20"
9 Kettlebell Swings 70#/55#
12/9 Calorie Assault Bike
*score is slowest time

Home WOD
"Round-a-Bout"
For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

No Equipment
For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

Body Armor
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left)
2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up





Wednesday 04/29/2020

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WOD
"21 Jump Street"
AMRAP 21:
21 Power Snatches 95#/65#
21 Box Jump Overs 24"/20"
21 Overhead Squats 95#/65#
21 Toes to Bar

Home WOD
"Bergeron DBeep Test"
On the Minute For As Long As Possible or AMRAP in 10:00:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

No Equipment
On the Minute For As Long As Possibleor AMRAP in 10:00:

7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement

Body Armor
AMRAP 5:
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups

Tuesday 04/28/2020

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WOD
"Sole Cycle"
AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans 155#/105#
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans 135#/95#
21/15 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans 115#/85#
21/15 Calorie Assault Bike

Home WOD
"Tiger Balm"
AMRAP 20:
200 Meter Run
7 Double Dumbbell Power Clean and Jerks
40 Double Unders

No Equipment
AMRAP 20:
200 Meter Run
7 Odd Object Power Clean and Jerks
40 Line Hops

Body Armor
21-18-15-12-9:
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions