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
12 push ups
** use what ever weight you have for the …
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
Monday 4-13-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 walking lunges
2 min rest
Wod
3 rounds
10 pushups
10 situps
10 pushups
10 situps
*Run-400m/row-500m/bike-3 min.
*choose one
Sunday 4-12-20
Rest day
Happy Easter!
Saturday 4-11-20
2021 open fundraiser wod #2
100 double unders
21 burpees
75 double unders
15 burpees
50 double unders
9 burpees
Friday 4-10-20
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 jumping lunges
2 min rest
Wod
Run and/or walk 5000m 30 min time cap
Thursday 4-9-20
Warmup
25 jumping jacks
3 rounds
10 walking lunges
10 burpees
10 sec plank
2 min rest
Wod
“Adrian”
7 rounds
3 forward rolls
5 wall climbs
7 toes to bar
9 box jumps 30/243
**Scaling options,
-wall climb only as high as you are comfortable
-do situps …
Wednesday 4-8-20
Warmup
50 double unders
3 rounds
10 sec bottom of squat hold
10 sec hamstring stretch, straight legs, reach for your toes
10 sec cobra stretch
2 min rest
Wod
Tabata:
-pushups
-situps
-squats
Do a complete tabata set ( 8 rounds, 20 seconds work, 10 sec rest) for …