@home WOD with no equipment 2 rounds 800m run 50 Burpees @home WOD with equipment: “Dirty 30” 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 KBS (53/35) 30 Front Squats (115/75) 30 TTB 30 Push Press (115/75) 30 Deadlifts (115/75) 30 WB (20/14) 30 Burpees 100 Double-Unders
@home Wod with no equipment 4 rounds 20 Jump lunges 20 Tuck jumps 20 Dips @home Wod with equipment Strength 3×3 Touch and go power snatch @75% Conditioning 35-25-15 Ground to overhead 75/55 Jumping lunges Push ups
@home WOD that requires no equipment 21-15-9-15-21 Push ups V-ups @home WOD if you have equipment Strength Work up to a heavy 3 back squat Conditioning 21-18-15-12-9-6-3 Wall Balls 20/14 (can sub x2 air squats) Toes to bar (can sub for sit ups/v ups) Box Jump Overs 24/20 (can sub for tuck jumps)
200 Jumping Air Squats for time!
@home Wod with no equip is: Death by 10m shuttle runs *see video in FB group* If you have equipment: 15 min AMRAP 200m (1:00) run 10 Deadlifts 225/155 15 Sit ups
1-10 and then back down to 1 reps of Push ups Sit ups Squats If you have equipment @home: Strength 1 Power snatch EMOM x 10, building Conditioning 12 min AMRAP 10 Power snatch 95/65 20 Air Squats 30 Double Unders
@ home WOD is.. 150 Burpees for time See FB VIDEO fro scaling and demos If you have equipment @home, todays WOD is 13.1 17 min AMRAP 40 Burpees 75/45 pound Snatch, 30 reps 30 Burpees 135/75 pound Snatch, 30 reps 20 Burpees 165/100 pound Snatch, 30 reps 10 burpees 210/120 pound Snatch, as many […]
200m-300m Bear Crawl Every break perform 10 air squats until meters are completed *check out FB group video for demos and ways to measure the distances!
10x100m sprint or 8x200m run or 6x600m run or 3x800m run or 5k run Check FB page for video demo/notes on this @home WOD!
6 rounds :30 Wall sit :20 R elbow plank :20 L elbow plank *Workout demo video on FB page!
The gym will be closed until 4/1 as of now, we will be posting daily at home WODs for us all to do and stay strong as a community! See daily videos for these WODs in our FB group! 10 rounds of: 25 Jumping Jacks 7 tempo push ups (3-7 second descend to the floor) […]
Weightvest Wednesday Chipper *Check out our @home verso of todays WOD on our FB page!* 100-75-50-25 Air Squats 40-30-20-10 Pull ups 20-15-10-5 Burpees RX= 20/14lb weight vest Cap: 25