Monday 3-23-20

Skill

YMCA Sit and reach test

Score= measure. Video posted on members FB group.

WOD

20min AMRAP

20 Air Squats

10 Superman T’s

1min Plank

25 jumping jacks

Friday 3-20-20

Strength

Walking BB Lunges

(Front Rack)

10-10-10-10

WOD

15min AMRAP

1 Sled Push

2 Bar MU

1 Rope climb

2 Squat Cleans (205/125)

“We will get through this”

HOME WOD

For time, in order

80 Walking Lunges

60 Burpees

80 Sit-ups

60 Mountain climbers

Friday 3-20-20

Strength

Walking BB Lunges

(Front Rack)

10-10-10-10

WOD

15min AMRAP

1 Sled Push

2 Bar MU

1 Rope climb

2 Squat Cleans (205/125)

“We will get through this”

Thursday 3-19-20

Skill

10 Cals ME on bike

5 sets

Score is average of slowest and fastest time

WOD

10 Rounds

3 HSPUS

5 Bench (185/95)

15 Russian KBS (62/35)

6 Sprints (20m)

Cashout– tricep cable ext + band

Home WOD

20min AMRAP

3 Wall walks

8 Pushups

16 Hollow body rocks

200m run

Wednesday 3-18-20

Strength

OHS

8-8-8-8-8

WOD

9min AMRAP

3 Squat Snatches (135/95)

30 DU’s

Cashout- 3×15 Bicep Curls

At Home WOD

Perform

4×20 jump Squats

Rest 1min between sets/ then perform 1min plank

WOD

10min

18 Skater Dudes

15 back Extensions

40 DU’s (60 singles under with inmaginary rope)

Cashout- 50 sit-ups

Wednesday 3-18-20

Strength

OHS

8-8-8-8-8

WOD

9min AMRAP

3 Squat Snatches (135/95)

30 DU’s

Cashout- 3×15 Bicep Curls

At Home WOD

Perform

4×20 jump Squats

Rest 1min between sets/ then perform 1min plank

WOD

10min

18 Skater Dudes

15 back Extensions

40 DU’s (60 singles under with inmaginary rope)

Cashout- 50 sit-ups

Tuesday 3-17-20

Strength

Push Press

10-10-10-10

WOD

3RFT

12 Ring Dips

400m run

15 GHD sit-ups

Cashout- 3×10 DB skull crushers

Scale- 15 ring push-ups/ 400m row/ 20 WBSU

Tuesday 3-17-20

Strength

Push Press

10-10-10-10

WOD

3RFT

12 Ring Dips

400m run

15 GHD sit-ups

Cashout- 3×10 DB skull crushers

Scale- 15 ring push-ups/ 400m row/ 20 WBSU