Sunday 200405

Closed

Sunday 200412

Rest Day

Saturday 200404

‘Brenton'
Five Rounds For Time:
Bear Crawl 100 Feet
Standing Broad Jump 100 Feet
Do 3 Burpees after every 5 Broad Jumps

Friday 200403

3 Rounds For Time:
10 One Arm Hang KB/DB Snatch(R)
15 Goblet Squats
10 One Arm Hang KB/DB Snatch(L)
Goblet Walking Lunge, 50 Feet

Thursday 200402

For Time:
Run 400 Meters
25 Pull-ups *
Run 400 Meters
20 Pull-ups
Run 400 Meters
15 Pull-ups
Run 400 Meters
10 Pull-ups
Run 400 Meters
5 Pull-ups
* Pull-up substitutions:
1.Ring Rows
2. Bent Over Barbell/DB/Sandbag/Backpack rows

Wednesday 200401

Strength:
5 Rounds For Time:
30 Russian Kettlebell Swings (55/35)
15 Kettlebell Crush Push-ups
60 Double-unders

Tuesday 200331

Pet Rock WOD
For Time:
21-18-15-12-9-6-3
Medicine Ball Cluster*
Medicine Ball Sit-up
Run 200 Meters Carrying The Medicine Ball After Each Round
(men 20lb ball/women 14lb ball)
*Medicine Ball Cluster: med ball squat clean-thruster
*If you have access to a 10ft/9ft target do a med ball clean-wall ball shot instead

Monday 200330

'Marguerita'
50 Reps For Time
Burpee-Push-up-Jumping Jack-Sit-up-Handstand

Sunday 200328

Closed

Saturday 200328

At Home WOD
5 Rounds
Alternate between 4 intervals each:
Tabata Bottom To Bottom Squats
Tabata Pike Push-ups
Run 200 Meters
Bottom to bottom squats each start and end in the bottom position. You will rest the 10 seconds in the bottom position.
Tabata interval is 20 seconds of work followed by 10 seconds of rest.

Friday 200327

At Home WOD

30 seconds work/15 seconds rest
10 Rounds of
Front Plank
Side Plank
Hollow Hold
Side Plank

Thursday 200326

At Home WOD
For Time:
400 Meter Walking Lunges
Every 50 meters stop and perform 20 Hand Release Push-ups
10 meters=33 feet