Monday 03/23/2020
HOME WOD:
“Spice Girl”
For Time:
10 Single DB Hang CJ, 50 Lateral Jump Squats
20 Single DB Hang CJ, 50 Lateral Jump Squats
30 Single DB Hang CJ, 50 Lateral Jump Squats
40 Single DB Hang CJ, 50 Lateral Jump Squats
50 Single DB Hang CJ, 50 Lateral Jump Squats
Rx Dumbbell – 50/35
*Change hang CJ arm every 5 repetitions
*Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
“Spice Girl” (No Equipment Version)
For Time:
5 Walkouts, 50 Lateral Jump Squats
10 Walkouts, 50 Lateral Jump Squats
15 Walkouts, 50 Lateral Jump Squats
20 Walkouts, 50 Lateral Jump Squats
25 Walkouts, 50 Lateral Jump Squats
Conditioning
“Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)
Tuesday 03/24/2020
HOME WOD:
“Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
“Death by Burpee”
On the Minute for AFAP:
“X” Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.
Conditioning
“Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Bike Erg
*30 Minute Cap*
Wednesday 03/25/2020
HOME WOD:
EQUIPMENT VERSION
“Palace”
AMRAP 6:
2 Single DB Reverse Lunges
20 Double-Unders
4 Single DB Reverse Lunges
20 Double-Unders
6 Single DB Reverse Lunges
20 Double-Unders
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Single DB Power Snatches
20 Double-Unders
4 Single DB Power Snatches
20 Double-Unders
6 Single DB Power Snatches
20 Double-Unders
Continue to add (2) power snatches per round
NO EQUIPMENT VERSION
“Palace”
AMRAP 6:
2 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
4 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
6 Odd-Object Reverse Lunges
20 Odd-Object Lateral Hops
Continue to add (2) reverse lunges per round
Rest 2:00
AMRAP 6:
2 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
4 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
6 Odd-Object Ground to Overhead
20 Odd-Object Lateral Hops
Continue to add (2) Odd-Object Ground to Overhead per round
Conditioning
“Caesar’s Palace”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
Thursday 03/26/2020
HOME WOD:
“Farm Land”
AMRAP 15:
9 Strict Pull-Ups
15 Hand-Release Pushups
21 Dumbbell Swings
“Farm Land”(No Equipment Version):
AMRAP 15:
15 Hand-Release Pushups
18 Bent over Backpack Rows
21 Glute Bridges
Friday 03/27/2020
HOME WOD:
“Garage Fight”
3 Rounds 1:00 Minute at Each Station:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest
“Garage Fight”(No Equipment Version):
3 Rounds 1:00 Minute at Each Station
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest
Conditioning
“Task Priority Fight Gone Bad”
3 Rounds:
30 Wallballs (20/14)
30 Sumo Deadlift High Pulls (75/55)
30 Box Jumps 24/20
30 Push Press (75/55)
30/20 Cal Row
1 Minute Rest
Kilos: Wallball (9/6)
Barbell (34/25)