the gym will be closed for Easter, here is a wod to try at home. If you don’t have a dumbbell, or a box, use anything that you can step up on and just use body weight.
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs 35/20
5 …
For time:
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
50 alternating DB snatches 50/35
50-ft handstand walk
25 toes-to-bar
50-ft handstand walk
strict “Elizabeth”
For time:
21-15-9
Squat cleans 135/95
Strict ring dips
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
Every 2:00 for 10 rounds:
1 snatch
For time:
3,200-m run
”Jackie”
For time:
1,000-m row
50 thrusters 45/35
30 pull-ups
For load:
EMOM 12:
3 power cleans
2 hang power cleans
1 push jerk
– Build in load across the 12 minutes.
5 rounds for time:
7 muscle-ups
21 burpees
3 rounds for time:
60 walking lunges
40 double-unders
20 GHD sit-ups