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WODs & News

7
Apr

Wednesday April 8th 2020

Warm up

3 rounds

1 round is

10 DB or KB deadlfits

10 DB/KB presses 5 per arm

10 DB/KB hang power cleans 5 per arm

10 DB/KB RDLS

10 passthroughs

Workout:

DOUBLE “DT”

FOR TIME:

5 rounds of:

12 Deadlifts

9 Hang Power cleans

6 Push jerks

Rest 3 mins then.

5 rounds of the exact same thing!

10 total rounds with a 3 min rest after round 5!

Equipment version: Barbell 95/65/45

Minimal Equipment Version : DB OR KB 44/35/26lbs

No Equipment version: Use and ODD OBJECT

6
Apr

Tuesday April 7th 2020

Warm up
TABATA X2
20 secs on 10 secs off 8 rounds
Mov’t 1: Lunges
Mov’t 2: Squat pause 3 secs

2nd TABATA
Mov’t 1: downdog-pushup
Mov’t 2: shoulder taps

Workout: Crossfit Open 20.1 (Support your local box fundraiser).

10 MIN AMRAP
10 air squats
9 DB snatches
10 pushups
9 DB snatches

DB weight 50/35/25lbs

NO EQUIPMENT:
Sub DB for an ODD OBJECT

CASH OUT:
10 MIN EMOM
5 burpees

5
Apr

Monday April 6th 2020

Warm up-
Repeat 2x through
1 min row/jog
1 min glute bridges
1 min row/jog
1 min hollow rock
1 min row/jog
1 min high to low plank

Workout:
For time:
Cash in 400m run
100 Double Under
15 front squats
80 DU
15 push press
60 DU
15 front squats
40 DU
15 push press
20 DU
Cash out: 400m run

Equipment:
Barbell 95/65/45lbs

Minimal Equipment:
Sub Barbell for DBs
35/25/15lbs

No Equipment:
Sub DB’s for ODD OBJECT and Sub DU for step ups (half the reps though)

Core cashout:
5 rounds NOT for time
10 Situps

2
Apr

Friday April 3rd 2020

4 rounds for time:
25 KB swings
25 side twist crunches (bodyweight or with KB)
25 KB RDL’s (total not per leg)

NO EQUIPMENT VERSION
4 rounds for time:
25 ODD OBJECT SWINGS
25 side twist crunches
25 RDL’s bodyweight

Cash out: TABATA
Mov’t 1= air squat holds
Mov’t 2= HRPU

1
Apr

Thursday April 2nd 2020

18 MIN AMRAP
50 DU or 90 singles
30 Overhead walking plate lunges OHWPL
15 Burpees

NO EQUIPMENT VERSION


18 MIN AMRAP
25 Jump squats
30 Overhead Walking ODD OBJECT lunges
15 Burpees

CASH OUT: 3 min MAX SIT-UPS for April Challenge

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