OUR WODS
3/27/2020
At Home WOD #11
https://youtu.be/-37UutAWFSU
Warm-up:
3 min Run, SKi, Bike, Row or Jump Rope
then 3 Rounds of:
30 Side to Side Jumps
10 Leg Swings (each Leg)
5 Boot Strappers
20 Min AMRAP:
40 Double Unders / 80 Single Unders
30 Sit-ups
20 Wall Balls / Light DB or Barbell Thrusters
3/26/2020
At Home WOD #10
https://youtu.be/Gx088J9l7Xo
Warm-up:
3 Rounds of:
5 Inchworms
10 Supermans
10 Ground to Overhead
10 Cossacks
For Time:
21-15-9 of:
Calorie Row / Bike / Ski / Run 200 m
Devil Press / Burpee Clean and Jerks
5 Rounds NOT for Time:
10-15 Bicep Curls
10-15 Skull Crushers
3/25/2020
At Home WOD #9
https://youtu.be/jU6MiSD8wPs
Warm-up:
8 Min AMRAP:
8 Scap Pull-ups / Ring Rows / Bent over Rows
8 Scap Push-ups
8 Squats
3 Rounds, 1 Min Each for Max Reps:
KB Swings
Push-ups
Goblet / Front Squats
Pull-ups / Ring Rows / Bent Over Rows
Rest
3/24/2020
At Home WOD #8
https://youtu.be/OFk9JffhdAw
Warm-up:
4 min Run, SKi, Bike, Row or Jump Rope
8 Handstand Kick-ups
:30 sec Pidgeon Stretch each leg
Core Work:
4 Rounds, :30 Seconds each:
Plank
Left Side Plank
Right Side Plank
Glute Bridge
Rest
3 Rounds for Time:
Run 400 m
21 Deadlifts
12 Push Press / Jerks
*Use barbell, dumbbells, kettlebells, etc. Should be light deadlift and moderate load S2OH. If using a Barbell use the same weight for both movements.
3/23/2020
At Home WOD #7
Please WATCH the video for more info on Tempo Squats!
Warm-up:
2 Rounds of:
5 Boot Strappers
10 Elbow to Ankles
5 Jumping Squats
10 Push-ups
Tempo Squats
3 Rounds with 2 min rest between Rounds:
5 sets of 5 reps with 5 sec down and 5 sec up,
4 sets of 4 reps with 4 sec down and 4 sec up,
3 sets of 3 reps with 3 sec down and 3 sec up,
2 sets of 2 reps with 2 sec down and 2 sec up,
1 sets of 1 reps with 1 sec down and 1 sec up
NO REST BETWEEN SETS! TIME UNDER TENSION!
*Front or Goblet Squat with Barbell, KB or DB
For Time:
10-9-8-7-6-5-4-3-2-1 of:
Power Cleans
Burpees
*use barbell, dumbbell, sandbag, etc for Cleans
3/21/2020
At Home WOD #6
https://youtu.be/Is_xKOr4RXg
Warm-up:
2 Rounds of:
10 sec Samson Stretch (each Leg)
10 Elbow to Ankles
10 Toy Soilder / Pump Jacks
10 Scapular Push-ups
For Time:
10 One Arm Thrusters
10 Sumo Deadlift High Pull
20 One Arm Thrusters
20 Sumo Deadlift High Pull
30 One Arm Thrusters
30 Sumo Deadlift High Pull
20 One Arm Thrusters
20 Sumo Deadlift High Pull
10 One Arm Thrusters
10 Sumo Deadlift High Pull
3/20/2020
At Home WOD #5
https://youtu.be/rE-NQdv0f1g
https://youtu.be/P9JO3laHYeE
Warm-up:
8 Min AMRAP:
5 Inchworms
10 Scorpions
20 Downward Dog Heel Pedals
30 Side to Side Jumps
4 Rounds of:
Run 400 m
20 One Arm DB Snatch
