Monday – 03/29/21

“Divide & Conquer”
AMRAP 15:
30 Double Unders
15 Push Jerks 95/65 lb
30 Double Unders
15 V-ups

*mod 2x singles/quick steps. Push jerks are light & doable UB.

Post wod:
Banded hamstring stretch
Couch stretch

Home wod:

AMRAP 15:
30 Double Unders
15 DB Push Jerks 50’s/35’s lb
30 Double Unders
15 V-ups

Tuesday – 03/30/21

“The Old Block”
For Time: (16min cap)
50 Wallballs 20 / 14 lb
40 Box Step ups (24″/20″)
30 Lateral Barbell Burpees
20 hang Power Snatches 95/65lb
1,000 Meter Row

*Wallball goal is to hit 10ft regardless of weight & doable in 10’s or more. Snatches doable in 2 sets or less.

Body Armor:
4 Sets: (10min cap)
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)
10 Weighted AbMat Sit-Ups (Lighter Dumbbell)
10 AbMat Sit-Ups (Unweighted)
Rest As Needed Between Sets.

Home wod

For Time: (16min cap)
50 Wallballs 20 / 14 lb
40 Box Step ups (24″/20″)
30 Lateral Barbell Burpees
20 hang Power Snatches 95/65lb
1,000 Meter Run

*mod single DB thrusters for Wallball. Mod bench step ups. Mod burpees over DB. Mod 40 hang DB snatches.

Wednesday – 03/31/21

Handstand Walk skill:
On The Minute x 10 (5 Rounds):
Minute 1: Handstand Walk Practice
Minute 2: Recovery Bike

*handstand walk or bear crawl 25ft or as far as possible. Get off bike feeling fresh

“Dia-bolical”
For Time: (15min cap)
4 rounds
20/16 cal bike
16 DB deadlifts
10 DB hang cleans
4 Wall walks

*50’s/35’s. Bike pace goal 65/60rpm +. DB movements doable UB. Mod walk outs w/push up for wall walks

Home wod

For Time: (15min cap)
4 rounds
30 jumping lunges
16 DB deadlifts
10 DB hang cleans
4 Wall walks

Thursday – 04/01/21:
TBD

Friday – 04/02/21

Skill:
Tabata banded sprints

“Helen”
3 rounds for time (15min cap)
400m run
21 KB swings
12 pull-ups

*run goal sub 2:00. Swings and pull-ups doable UB. Mod jumping pull-ups

Home wod

“Helen”
3 rounds for time (15min cap)
400m run
21 KB swings
12 pull-ups