Monday, April 6, 2020

for time
  • 100 Jumping Jack
  • 100 Deadlift Jump https://youtu.be/qlcUj3ROJio
  • 100 Mountain Climber https://youtu.be/w2iTOneGPdU
  • 100 Plank Twist https://youtu.be/3L0B0FpLkQY

Saturday, April 4, 2020

Living Room Benchmark Day
for time – team of 2 – split work equally – each movement is it’s own WOD. You and your partner go hard and as fast as you can. Rest and recover as needed between each movement.
  • 50 Burpee – all the way down and all the way up
  • 50 Push-up – all the way down and all the way up
  • 100 Air Squat – all the way down and all the way up
  • 100 Sit-up – all the way down and all the way up
  • 200 Plank Shoulder Taps

Friday, April 3, 2020

reps of 50-40-30-20-10 for time

  • Sumo deadlift high pull, you pick object
  • Walking lunge
  • Slam Ball (use rolled up towel, etc.)

Buy in:

  • 100 DU or 300 SU or 150 hop-over

Thursday, April 2, 2020

The Broomstick Mile – for time – need a Broomstick or PVC Pipe
 
  • 25 Back Squat
  • 25 Front Squat
  • 25 Overhead Squat
  • 400 m. Run or about 2 minutes
  • 25 Strict Press
  • 25 Push Press
  • 25 Push Jerk
  • 400 m. Run or about 2 minutes
  • 25 Hang Clean
  • 400 m. Run or about 2 minutes
  • 25 Hang Snatch
  • 400 m. Run or about 2 minutes

Work the skill! Don’t just fly thru the movements because you can. Timing, Bar Path, Foot Work, Body/Core position…! If you have bar and weight, awesome, use it.