OUR WODS

3/19/2020

At Home WOD #4
https://youtu.be/9SAp1_GFR-0

Warm-up:
3 Round of:
5 Burpees
10 Arm Circles
15 Squats

3 Rounds, 1 Min Each for Max Reps:
Push-ups
Left Arm Bent Over Rows
Right Arm Bent Over Rows
Weighted Box Step-ups
Rest

3/18/2020

At Home WOD #3
https://youtu.be/YSxTGk3RJaA

Warm-up:
2 Rounds of:
10 Toy Soilder / Pump Jacks
10 Boot Strappers
10 KB Deadlifts
10 Supermans

For Time:
50-40-30-20-10 of:
KB Swings
V-ups

*watch video for Warm-up, Kettlebell and V-up modifications

3/17/2020

At Home WOD #2
https://youtu.be/CVv6qp6kLCc
https://youtu.be/hDLfHzK-lbw

Warm-up:
2 Rounds of:
10 Elbow to Ankles
10 Scapular Push-ups
10 Boot Strappers
30 Jumping Jacks

15 Min AMRAP:
5 Strict Pull-ups / 10 Ring Rows*
10 One Arm DB or KB Hang Clean and Jerks
20 Goblet Reverse Lunges

*If no pull-up bar, use a bedsheet or towel in door jam for ring rows OR use weight for bent over rows
*If no Dumbbell, do 10 push-ups and reverse lunges with no weight

3/16/2020

At Home WOD #1
https://youtu.be/yqtv8UjpfAE

Warm-up:
10 Min AMRAP:
10 Slow Squats
5 Inchworms
30 Side to side jumps
10 Scorpions

2 Min Test:
Max Rep Air Squats

For Time:
100 Double Unders / 200 Single Unders
25 Burpees
80 Double Unders / 160 Single Unders
20 Burpees
60 Double Unders / 120 Single Unders
15 Burpees
40 Double Unders / 80 Single Unders
10 Burpees
20 Double Unders / 40 Single Unders
*If no jump rope, do jumps with thigh taps

3/14/2020

3 Person Team
For Time:
60 Thrusters 95/65
60 Calorie Row
45 Thrusters 95/65
45 Calorie Row
30 Thrusters 95/65
30 Calorie Row
15 Rope Climbs 15’/12′
30 Calorie Row
30 Power Cleans 95/65
45 Calorie Row
45 Power Cleans 95/65
60 Calorie Row
60 Power Cleans 95/65
*30 min cap

3/13/2020

For Time:
40 One Arm DB Snatch 50/35
20 Toes to Bar
30 One Arm DB Snatch 50/35
15 Toes to Bar
20 One Arm DB Snatch 50/35
10 Toes to Bar
10 One Arm DB Snatch 50/35
5 Toes to Bar

MOD WOD
For Time:
30 One Arm DB Snatch 35/20
30 Hanging Knee Raises
22 One Arm DB Snatch 35/20
22 Hanging Knee Raises
14 One Arm DB Snatch 35/20
14 Hanging Knee Raises
6 One Arm DB Snatch 35/20
6 Hanging Knee Raises

3/12/2020

Shoulder Press
5-5-5-5-5

3 Rounds for Time:
21/18 Calorie Assault Bike
15 Push Jerks 115/75
9 Burpee Box Overs 24″/20″

MOD WOD
3 Rounds for Time:
15/12 Calorie Assault Bike
12 Push Press or Jerks 75/55
9 Burpee Box Overs 24″/20″

BE STRONGER THAN YOUR STRONGEST EXCUSE