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 do air thrusters
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
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!