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ROUND1 8 Jump Squats 16 Run Stance Squat - Switch every 4 10 Airborne Heisman 30 Push Ups REPEAT ROUND 2 8 Squat Reach Jump 16 Run Stance Squat - Switch every rep 10 Double Airborne Heisman 20 ClappingPush Ups REPEAT ROUND 3 8 Jump Knee Tucks 16 Mary Catherines 10 Lateral Leap Frog Squats 15 Superman Push Ups REPEAT ROUND 4 8 Jump Knee Tucks 16 Gap Jumps 10 Squat Jacks 10 Airborne Push Ups REPEAT
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If you aren't ON Social Media you may not have seen that the Governor has mandated a 2 week closure of all gyms (among other industries) and so we are told to close for business until April 1st. I am working on a plan to lend out equipment and post home based wods so as not to abondon everyone during this short period of inconvenience.  ONLY a 9:00am and 4:30pm today
STRENGTH 10 minute EoMOM of: 5 Deadlifts @ 70-75% Partner WOD P1: Row 500 Meters while P2: Cycles through Max Reps of: 4 Squat Cleasns (185/135) 8 Box Jump Overs (30/24) 3 Rounds each STRENGTH
10 Minute EoMOM of: Bench Press 5x5 METCON KB Swings D/U's 50-40-30-20-10 STRENGTH
10 Minute EoMOM of: Back Squats 5x5 METCON - "DT" 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) 5 Rounds STRENGTH
Back Squats 7, 7, 5, 5, 3, 3 METCON 1:00 Row for Calories 0:30 REST 1:00 Run Down and Backs 0:30 REST 5 ROUNDS (score is total calories rowed + total down and backs) STRENGTH
Push Press 7, 7, 5, 5, 3, 3 METCON 4 Strict Pull Ups 8 OH Squats (95/65) 4 Strict Pull Ups 8 OH Squats (95/65) 3 Rope Climbs 3 Rounds STRENGTH
Deadlifts 7, 7, 5, 5, 3 , 3 METCON 10-20-30 Alternating Weighted Step Ups (95/65) on 20" Box 10-20-30 T2B 50-50 -50 D/U's YES THAT iS 3 ACCENDING ROUNDS STRENGTH
12 Minute EoMOM of: Bench Press 7, 7, 5, 5, 3, 3 METCON 20 Clean and Jerks (135/95) 20 BF Burpees 3 Rounds STRENGTH
12 Minute EoMOM of: Front Squats 7, 7, 5, 5, 3, 3 METCON 10 Minute AMRAP of: 5 Pull Ups 10 Push Ups 15 Squats Followed IMMEDIATELY BY: 10 Minute AMRAP of: 5 H/S Push Ups 10 Box Jumps 15 Ab Mat Sit Ups Score is Total Rounds for both pieces |
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