OUR WODS

5/29/2020

At Home Warm-up:
3 Rounds of:
5 Burpees
10 Good Mornings
15 Single Unders

“At Home Workout”
Tempo Single Leg Romanian Deadlifts
3 Rounds:
10 Reps with 5 sec negative

“At Home Workout”
For Time:
24 Power Cleans
60 Double Unders / 120 Single Unders
18 Power Cleans
45 Double Unders / 90 Single Unders
12 Power Cleans
30 Double Unders / 60 Single Unders
*10 min cap
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“In the Box Workout”
Deadlift
5-5-5

For Time:
12 Power Cleans
60 Double Unders 120 Single Unders
9 Power Cleans
45 Double Unders / 90 Single Unders
6 Power Cleans
30 Double Unders / 60 Single Unders
*7 min cap

5/28/2020

At Home Warm-up:
2 Min Run / Row / Mountain Climbers
then 3 Rounds:
10 Shoulder Pass Throughs
10 Kang Squats
10 PVC Thrusters

“At Home Workout”
15 Min AMRAP:
Row 15 Calories / Run 200 m
15 Thrusters
15 Pull-ups / Rong Rows / Bent Over Rows
______________
“In the Box Workout”
15 Min AMRAP:
Row 15 Calories
15 Thrusters
15 Pull-ups

5/27/2020

At Home Warm-up:
2 Rounds, 1 Min Each Movement:
Scorpions
Reverse Scorpions
Figure 4’s
Samson Stretch

“At Home Workout”
Tempo Front / Goblet Squats
3 Rounds:
10 Reps with 5 sec negative

For Time:
30 Single Arm DB Overhead Lunges
15 Burpees
20 Single Arm DB Overhead Lunges
10 Burpees
10 Single Arm DB Overhead Lunges
5 Burpees
*8 min cap
______________
“In the Box Workout”
Front Squat
5-5-5

For Time:
30 Overhead Lunges
15 Burpees
20 Overhead Lunges
10 Burpees
10 Overhead Lunges
5 Burpees
*8 min cap

5/26/2020

At Home Warm-up:
3 Rounds of:
8 Single Leg Romanian Deadlifts
12 Shrug Circles
16 Arm Circles
20 Toe Taps

“At Home Workout”
5 Rounds for Time:
15 Box Jumps / Step-ups
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*18 min cap
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“In the Box Workout”
5 Rounds for Time:
15/12 Calorie Assault Bike
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*18 min cap

5/25/2020

At Home Warm-up:
2 Rounds of:
10 Squat Rotations
10 Scapular Push-ups
10 Scapular Pull-ups / Bent Over Rows
10 Runners Stretch

20 Min AMRAP:
5 Pull-ups / Ring Rows / Bent Over Rows
10 Push-ups
15 Squats
Run 200 m

5/23/2020

“At Home Workout”
Warm-up:
3 Rounds of:
10 Elbow to Ankles
10 Scapular Push-ups
10 Twisting Lunges
20 Downward Dog Calf Stretch

10 Rounds for Time:
5 Burpees
10 Jumping Split Squats
5 Burpees
10 Squats

5/22/2020

At Home Warm-up:
2 Min Run / Row / Mountain Climber
then 2 Rounds of:
10 Hollow Rocks
10 Boot Strappers
20 Shoulder Circles
30 Side to Side Jumps

At Home Workout:
3 Rounds for Time:
40 Sit-ups
30 One Arm DB/KB Snatch
20 Box Jumps / Step-ups

Box Workout:
3 Rounds for Time:
21 Box Jumps / Step-ups
15 Power Snatch
9 Toes to Bar
*12 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE