WOD

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3
May

Monday May 4th 2020

Warm Up

3 min jump rope practice

3 rounds

10 leg kicks per side

5 lunges per side

10 pushups

WOD:

5 rounds for time:

10 Jumping Lunges (each leg)

15 KB Swings 53/35/26

25 Double Unders or 50 singles

200m Run

Cash out:

Max unbroken Double unders!

Minimal Equipment version:

Sub KB for DB swings

No Equipment Version:

Sub jump rope for step ups

30
Apr

Friday May 1st 2020

Virtual 5k (Time)

5k Run for time!

Warm-up

200m slow jog

10 leg kicks

10 calf streches

200m moderate pace

30 sec couch strech up against the wall

200m fast pace (your pace for the 5k)

30 sec hamstring stretch

Cash out: Make your 3rd favorite drink!

29
Apr

Thursday April 30th 2020

Warm up

3 rounds not for time:

200m Row or Run

10 Downdogs to pushups

10 leg kicks per leg

10 lunge to squat

WOD:

20 MIN AMRAP

10 Box Jumps 24/20/16

10 OHWPL overhead walking plate lunges 45/35/25lbs

10 TTB

10 Ground to overhead with plate

10 squats with plate

MINIMAL EQUIPMENT VERSION: Sub Plate for a 1 KB or DB

NO EQUIPMENT VERSION:

Sub plate for ODD OBJECT

Cash out:

TABATA side twists and plank holds

28
Apr

Wednesday April 29th 2020

Warm up

12 mins of work

10 RDLS

10 lunge to squat

10 band pull aparts

10 band pass throughs

WOD:

Death by…. Thrusters

Start at 0:00 do 1 Thruster (rest with remaining min)

1:00 Do 2 Thrusters (rest with remaining min)

2:00 Do 3 Thrusters

*Continue to add 1 more Thruster every min until you can’t complete in a given min.

When you finish, rest 3 Mins then Death by…Pullups

Same format as above

Score your total amount of Thrusters and Pullups combined

Barbell 115/85/65lbs

CASH OUT: attend mobility class at 12pm or stretch on your own!

MINIMAL EQUIPMENT VERSION: Sub Barbell for 2 KB or DB’s (40/30/20lbs)

NO EQUIPMENT VERSION:

Sub Barbell for ODD OBJECT

Sub Pullups for Bent over Rows

27
Apr

Tuesday April 28th 2020

Warm up

400m Run

12 MIN EMOM

MIN 1: 10 Good mornings

MIN 2: 10 Bent over rows

MIN 3: 10 PVC presses

MIN 4: 10 leg kicks

WOD: For time:

800m Run

directly into…

3 rounds

21 Deadlifts

15 Lat Burpees over barbell

9 Push Jerks

Barbell: 135/95/65lbs

MINIMAL EQUIPMENT VERSION: Sub barbell for KB or DB (40/30/20LBS)

NO EQUIPMENT: Sub Barbell for ODD OBJECTS

Cash out: 50 V-ups not for time

26
Apr

Monday April 27th 2020

Warm up

Run 200m

3 min jump rope practice

Then 3 rounds not for time:

10 squats

10 Russian KB swings

10 pass throughs

WOD:

For time:

50-40-30-20-10

Double unders

HRPU hand release pushups

directly into….

5-10-15-20-25

KB swings 53/35/26

Wallballs 20/14/10

NO EQUIPMENT VERSION: Sub jump rope for box step ups

Sub KB for DB swings

Sub WB for Slamballs

NO EQUIPMENT VERSION:

Sub KB swings for odd object ground to overhead

Sub WB for ODD OBJECT Thrusters

CASH OUT:

50 ab mat situps not for time

23
Apr

Friday April 24th 2020

View Public Whiteboard

Warm up

12 MIN EMOM

MIN 1 30 sec jog in place

MIN 2 5 V-UPs 5 jump squats

16 MIN AMRAP

10 Power Cleans (135/95/65)

10 Box Jump Overs (24/20/16)

10 TTB

Minimal Equipment Version:

Sub Barbell for 2 DBS (50/35/25lbs)

Sub TTB for V-UPS

No Equipment Version:

Sub barbell for ODD OBJECT

CASH OUT:

Make your 2nd favorite drink!

22
Apr

Thursday April 23rd 2020

View Public Whiteboard

Strict Press

Build to a heavy single (must clean the bar off the ground)

Warm up-

400m row or run

3 rounds

10 presses

10 shoulder taps

10 leg kicks

5 burpees

For time:

21-18-15-12-9-6-3 reps of:

Push Press (95/65/45)

Barbell facing burpees

200m run after each round

Minimal Equipment version:

Sub barbell for 2 DBs or 2 KBS (35/25/15lbs)

No Equipment Version:

Sub Barbell for ODD OBJECT

CASH OUT:

Max overhead barbell hold