Thursday 4-23-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 hollow body rocks (on your back, feet and arms up, rock back and forth=1)
10 super mans (on your belly, arms and legs off the ground=1)
2 min rest
Wod
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Category: Uncategorized
Wednesday 4-22-20
Warmup
25 jumping jacks
3 rounds
10 sec planks
10 bottom to bottom squats
10 lunges
2 min rest
Wod
Run 10 min from you house, stop every 2 min and do burpees for 1 min.
Run 10 …
Tuesday 4-21-20
Warmup
400m run
3 rounds
10 jumping lunges
10 sec bottom of squat stretch
10 burpees
2 min rest
Wod
20 min AMRAP
5 push-up
10 situps
15 squats
Monday 4-20-20
Warmup
50 doubleunders
3 rounds
10 jumping jacks
10 air thrusters
10 lunges
2 min rest
Wod
3 rounds
400m run
100 doubbleunders
20 thrusters 65/44
** if you don’t have a bar or dBs …
Sunday 4-19-20
Rest day
Saturday 4-18-20
WOD #3 open fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50/35-lb. DBs, 24/20-in. box
20 min time cap
Friday 4-17-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 mountain climbers
2 min rest
Wod
3 rounds
400m run
100 doubleunders
20 thrusters 45/35
*do air thrusters if you don’t have a bar.
Thursday 4-16-20
Warmup
50 jumping jacks
3 rounds
10 situps
10 pushups
10 squats
2 min rest
Wod
For time:
800m run
50 situps
800m run
100 pushups
800m run
150 squats
Wednesday 4-15-20
Warm up
50 double unders
3 rounds
10 burpees
10 jumping jacks
10 bottom to bottom squats
2 min rest
Wod
3 rounds
12 Turkish get ups right arm 50/35
12 Turkish get ups left arm 50/35
…
Tuesday 4-14-20
Warmup
400m run
3 rounds
10 jumping lunges
10 sec bottom of squat holds
10 jumping jacks
2 min rest
Wod
3 rounds
20 walking lunges
30 squats
40 double unders