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WODs & News

31
Mar

Wednesday April 1st 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

30
Mar

Tuesday March 31st 2020

“Mini MURPH”

1 mile run
100 pushups
200 airsquats
1 mile run
*if you have a vest, wear it!

29
Mar

Monday March 30th 2020

On the 5:00×6 rounds

10 Alt. single DB power clean and jerks

400m run or row

100m single arm DB farmers carry

*record each round/time as its own. rest if you finish before the 5:00mins.

NO EQUIPMNET VERSION

Every 5:00minx 6 rounds

Wear a weighted backpack

15 pushups

15m walking lunges

400m run

CASH OUT: Made protein shake or a nutritious meal within 1 hour of workout

26
Mar

Friday March 27th 2020

7 rounds for time:

7 burpee box jumps

7 V-Ups

7 KB or DB swings

NO EQUIPMENT VERSION:

7 Rounds for time

7 burpee box jumps

7 v-ups

7 ODD OBJECT STRICT PRESSES

CASH OUT: Mobilize and stretch for 10 mins.

25
Mar

Thursday March 26th 2020

AMRAP 20 MIN:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

NO EQUIPMENT VERSION:

AMRAP 20 Minutes:
15 Odd-Object Rows
15 Pushups
15 Air Squat Hops (over odd-object)

CASH OUT: 50 Overhead situps with weight