Friday 05/15/2020

WOD
"90 Shiny"
21-15-9:
Power Cleans 135/95#
50 Double Unders After Each Round (75 singles)

Directly Into...

21-15-9:
Front Squats 135#/95#
50 Double Unders After Each Round (75 singles)

Home WOD
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round (75 singles)

Directly Into...

21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round (75 singles)

Body Armor
For Time (5 Minute Cap):
100 Jumping Lunges

On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters

Thursday 05/14/2020

WOD
"Grip Don't Trip"
For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry
Dumbbell: 50#/35#

Home WOD
For Time:
100 Air Squats, 100 Meter Farmers Carry
50 Sit-ups, 100 Meter Farmers Carry
80 Air Squats, 100 Meter Farmers Carry
40 Sit-ups, 100 Meter Farmers Carry
60 Air Squats, 100 Meter Farmers Carry
30 Sit-ups, 100 Meter Farmers Carry
40 Air Squats, 100 Meter Farmers Carry
20 Sit-ups, 100 Meter Farmers Carry
20 Air Squats, 100 Meter Farmers Carry
10 Sit-ups, 100 Meter Farmers Carry

Wednesday 05/13/2020

WOD
"Encore"
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters 50's/35's
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks 50's/35's
21 Over-and-Back Dumbbell Hops
6 Devils Press 50's/35's

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press 50's/35's
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks 50's/35's
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters 50's/35's

*record time for all 4 rounds. Your score is your total time of all 4 times

Home WOD
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters 50's/35's
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks 50's/35's
21 Over-and-Back Dumbbell Hops
6 Devils Press 50's/35's

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press 50's/35's
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks 50's/35's
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters 50's/35's

Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

Tuesday 05/12/2020

WOD
"Heldum"
For Time:
400 Meter Run
21 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
18 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
15 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
12 Chest to Bar Pull-ups
9 Bar-Facing Burpees
400 Meter Run
9 Chest to Bar Pull-ups
9 Bar-Facing Burpees

Home WOD
5 Rounds For Time:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups (bent over rows)

Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Dumbbell Weighted Glute Bridges
Rest 2 Minutes Between Sets