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 …
Tuesday 4-7-20
Warmup
400m run
3 rounds
10 push-ups
10 situps
10 squats
2 min rest
Wod
10 rounds
100m sprint
Walk back as a rest, then go again.
Monday 4-6-20
Warmup
25 jumping jacks
10 mountain climbers
10 pushups
10 situps
2 min rest
Wod
“Death by burpees”
Do 1 burpee in the first minute
Do 2 burpees the seconds minute
And so on, until you can’t complete all of the burpees in the minute
Your score is the …
Sunday 4-5-20
Rest day
Saturday 4-4-20
Fundraiser WOD-1
10-min. AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
♀ 35 lb. ♂ 50 lb
If you don’t have access to DBs, HQ has the following scaled options
- Dumbbell of a different weight
- Plastic milk jug
- Can of food
- Water bottle
- Kettlebell
Friday 4-3-20
warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 situps
2 min rest
Wod
4 rounds
50 lunges
50 squats
400m run
Thursday 4-2-20
Warmup
25 mountain climbers
3 rounds
10 squats
10 flutter kicks
10 situps
2 min rest
Wod
8 rounds
20m bear crawl
20 pushups
20 jumping jacks